Tuesday 09.26.2017

I literally jumped with excitement as I sat down to do programming for this week. There is so much exciting stuff going on! Weightlifting kids are working up to 100%, hypertrophy pals are starting a resensitization/strength cycle, and strength friends are starting a whole new program (adapted from Marisa Inda’s (World Champ) powerlifting program! Ahhhhhh!!!

Weightlifting

A) Snatch: 80/3, 90/1, 95/1, 80/3

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

C) Rack Jerk: 80/3, 90/1, 95/1, 85/2

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

E) RDL: 80/3, 90/1, 95/1, 85/2, 80/3, 80/2

F) DB Press: 3×8

G) Strict T2b: 3×10

Hypertrophy

Resensitization/Strength cycle starts today; rep range 4-10 (3 or less is too few, 12 or more is too many; loads need to be HEAVY to adapt back to heavy loads and move away from high volume; please make sure you are observing the percentages and using the correct weights

A) Wide Grip Bench Press: 3 sets of 3/fail @10RM +5% or 80% of 1RM

B) Incline Close Grip Press: 3 sets of 3/fail @10RM+5% or 80% of 1RM

C) Dips: 4 sets of 3/fail @10RM+5% or 80% of 1RM

D) Single Arm DB Row: 3 sets of 3/fail @10RM+5% or 80% of 1RM

E) Low Bar BS: 2 sets of 3/fail @10RM+5% or 80% of 1RM

F) GH Raise or Back Extension: 2 sets of 3/fail @10RM+5% or 80% of 1RM

G) GHD Situp or other abs: 3 sets of 3/fail @10RM+5% or 80% of 1RM

Strength

A) HBBS: Up to 10RM at 8RPE

B) HBBS: Drop 8-12%x2x10

C) FS: 2×8 at 7RPE

D) Split Squats: 2×8 each leg

E) BB Back Extensions: 3×10

 

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