Tuesday 03.28.2017

Weightlifting

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

B) Power Clean: 80/3, 85/2, 90/1*3, 85/2*2, 80/3*2, 80/2*2

C) Jerk: 80/3, 85/2, 90/1*3, 85/2

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

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

F1) Snatch Grip BTN Press: 4×4

F2) Abs ov choice: 3×10

Hypertrophy – MANDATORY DELOAD

A) Walking Lunges: 2 sets of 1/2 Week 1’s reps @10RM

B) Press: 2 sets of 5 @60%

C) GH Raises: 2 sets of 1/2 Week 1’s reps @10RM

D) Pullups: 2 sets of 1/2 Week 1’s reps @10RM

E) Upright Row: 2 sets of 1/2 Week 1’s reps @10RM

F) Optional abs of choice: 1/2 Week 1’s reps

Strength

A) BS: 3×5

B) BP: 3×5

C) Underhand Pullups: 3×10

D)BB Skull Crushers: 3×10

E) Abs of choice: 3×10

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