Tuesday 07.18.2017

A new Game of Thrones, a new weightlifting cycle, AND a new hypertrophy cycle all in the same week?! What a time to be alive. ***Please, no spoilers, I’m still in Season 5***

Weightlifting

A) Snatch Pull + Hang Snatch + OHS: 60/2+2+2, 70/2+2+2, 75/2+2+2*3

B) Clean Pull + Clean + Jerk: 60/2+2+2, 70/2+2+2, 75/2+2+2*3

C) FS, 3 sec pause at bottom: 50/3, 60/3, 70/3, 75/3*3

D1) Seated DB Press: 3×8

D2) Death March: 3x40yds

Hypertrophy

REMEMBER: Ideally, 8-19 reps per set

A) Flat DB Bench Press: 3 sets of 3/fail @10RM-10%

B) Seated DB Press: 3 sets of 3/fail @10RM-10%

C) BB Skull Crushers: 4 sets of 3/fail @10RM-10%

D) Supine Grip Bent Over Row: 3 sets of 3/fail @10RM-10%

E) Close Stance Toes Forward Squats: 3 sets of 3/fail @10RM-10%

F) Death March: 3 sets of 3/fail @10RM-10%

G) Abs of choice: 3 sets of 3/fail @10RM-10%

Strength

A) BS: 3×5

B) Bench Press: 3×5

C) Box Step Ups: 3×10 e/l

D) Pushups: 3×10

E) Abs of choice: 3×10

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