Tuesday 05.02.2017

Weightlifting

Weightlifters: max out days are light days if you’re following RP

Please be sure you are taking it easy on the other days this week (deload-ish) and especially over the weekend. We will be starting a new cycle on Tuesday and your body needs time to rest before we do, especially if you want to perform well on the next cycle.

A) Choose one: Snatch or CJ; max out – heavy single, allowing 4 misses

B) Choose one: FS or BS: max out – heavy single, allowing 3 misses

Hypertrophy

DELOAD

A) HBBS: 2 sets of 1/2 Week 1 @10RM

B) Seated BB Press: 2 sets of 1/2 Saturday @10RM

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

D) Chinups: 2 sets of 1/2 Week 1 @10RM

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

F) Abs: 2 sets of 1/2 Week 1 @10RM

Strength

A) BS: 3×5

B) Pistols: 3×12

C) Glute Bridges: 3×12

D) Wtd Planks: 3x1min

E) Abs of choice: 3×10

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