Thursday 05.04.2017

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) Stiff Legged DL: 2 sets of 1/2 Week 1 @10RM

B) Dips: 2 sets of 1/2 Week 1 @10RM

C) Walking Lunges: 2 sets of 1/2 Week 1 @10RM

D) Bent Over Row: 2 sets of 1/2 Week 1 @10RM

E) DB Upright Row: 2 sets of 1/2 Week 1 @10RM

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

Strength

A) BS: 3×5

B) DL: 1×5 (heavy!!!!!)

C) GH Raises: 3×10

D) Skull Crushers: 3×10

E) Strict T2B or Wtd Leg Raises: 3×10

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