Thursday 05.11.2017

How’s everyone feeling? (insert evil cackle here)

Weightlifting

A) 7 FS immediately into 13 BS @94% of Tuesday’s weight x 4 sets

B) Rack Jerk: 65/4, 70/3*4

C) Push Press: 60/5, 65/4, 70/3*4

D) Pullups: 3×10

E) Abs of choice: 3×10

Hypertrophy

A) BB Glute Bridge: 5 sets of 3/fail @10RM

B) Front Rack Walking Lunges: 3 sets of 3/fail @10RM

C) Press: 5 sets of 3/fail @10RM

D) Wide Grip Pullups: 3 sets of 3/fail @10RM

E) Stair Calves: 3 sets of 3/fail @10RM

F) Abs of choice: 3 sets of 3/fail @10RM

Strength

A) BS: 3×5

B) DL: 1×5

C) GH Raises: 3×10

D) Wtd Pushups: 3×10

E) Abs of choice: 3×10

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