Tuesday 02.21.2017

Weightlifting

A) Snatch: 80/3, 85/2, 80/3

B) Power Clean: 80/3, 85/2*3, 75/3*4

C) Rack Jerk: 80/3, 85/2, 80/2

D) FS: 80/3, 90/2, 85/2, 80/3*3

E) RDL: 80/3, 85/2, 80/3, 80/2*2

F1) BTN Press: 3×5

F2) Abs of Choice

Hypertrophy

MANDATORY DELOAD – DO NOT DO EXTRA WORK

A) FS: 2 sets 1/2 Week One’s reps @70%

B) Wide Grip BP: 2 sets 1/2 Saturday’s @60%

C) Low Bar Good Mornings: 2 sets 1/2 Week One’s reps @70%

D) Bent Over Row: 2 sets 1/2 Week One’s reps @10RM

E) Lateral Raises: 2 sets 1/2 Week One’s reps @10RM (or weight used Week One)

F) Optional Abs: 2 sets 1/2 Week One’s reps, Week One intensity/weight

Strength

A) BS: 3×5, +5 lbs

B) BP: 3×5, +5 lbs

C) Dips: 3×10

D) Bent Over Row: 3×8

E) Optional Abs of Choice: 3×12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s