Thursday 03.30.2017

Weightlifting

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

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

C) Snatch Pull: 80/3, 85/3, 90/2*3, 85/2*4, 80/2

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

E1) BP: 3×5

E2) Abs of choice: 3×10

E3) BB Back Extensions: 3×10

Hypertrophy – MANDATORY DELOAD

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

B) BB Skull Crushers: 2 sets of 1/2 Week 1’s reps @10RM

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

D) SA DB/KB Row: 2 sets of 1/2 Week 1’s reps @10RM

E) Lateral Raises: 2 sets of 1/2 Week 1’s reps @10RM

F) Optional abs of choice: 2 sets of 1/23 Week 1’s reps

Strength

A) BS: 3×5

B) DL: 1×5

C) BB Back Extensions: 3×10

D) Seated DB Press: 3×8

E Abs of choice: 3×10

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