Tuesday 04.11.2017

Weightlifting

A) Snatch: 80/3, 85/2, 90/1, 95/1, 100/1, 85/2

B) Power Clean: 80/3, 85/2, 90/1, 95/1, 80/3*4

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

D) FS: 80/3, 85/3, 90/2, 95/1, 100/1

E) RDL: 80/3, 85/2*5

F1) Snatch Grip BTN Press: 3×5

F2) Abs of choice: 3×10

Hypertrophy

A) HBBS: 7 sets of 3/fail @10RM+5%

B) Seated BB Press: 1/2 Saturday’s reps @65%

C) GH Raises: 3 sets of 3/fail @10RM+5%

D) Chinups: 3 sets of 3/fail @10RM+5%

E) Lateral Raises: 3 sets of 3/fail @10RM

F) Abs of choice: 3 sets of 3/fail

Strength

A) BS: 3×5

B) Press: 3×5

C) Pistols: 3×12

D) Pullups: 3×10

E) Abs of choice: 3×10

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