Thursday 03.16.2017

Weightlifting

A) Snatch from Knee: 80/3, 90/1, 85/1, 80/2

B) CJ: 80/1+1, 90/1+1, 100/1+1, 85/1+1, 80/1+1

C) Snatch Pull: 80/3, 90/2, 100/1, 85/2, 80/3, 80/2*2

D) FS: 80/3, 90/2, 100/1, 85/2, 80/3, 80/2*2

E) Good Morning: 80/3, 90/1, 100/1, 80/3*2

F) Abs of choice

Hypertrophy

A) RDL: 5 sets of 2/fail @10RM+7.5%

B) BB Skull Crushers: 5 sets of 2/fail @10RM+7.5%

C) FS: 3 sets of 2/fail @10RM+7.5%

D) SA DB Row: 4 sets of 2/fail @10RM+7.5%

E) Lateral Raises: 4 sets of 2/fail @10RM+7.5%

F) Optional abs of choice: 4 sets of 2/fail

Strength

A) BS: 3×5

B) DL: 1×5, +5-10

C) Bent Over Row: 3×8

D) GH Raises/Hamstring Drops: 3×10

E) Optional abs of choice

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