Saturday 10.14.2017

Coffee. Covfefe.

Weightlifting

A) Snatch: 80/3, 85/2*3, 80/3

B) Clean + Jerk: 80/2, 85/2*2, 80/2

C) Snatch Pull: 80/3, 85/3*4, 80/2*2

D) FS: 80/3, 85/2, 80/2*2

E) DB Press: 3×8

F) Abs of choice: 3×10

G) Back Extensions: 3×15

Hypertrophy

4-10 reps (3 is too few, 12 is too many), use correct loads. Must be heavy.

A) Chinups: 3 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

B) Bent Over Row: 3 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

C) DB Lateral Raises: 3 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

D) BB Curl: 4 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

E) High Bar Good Mornings: 2 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

F) Wide Grip Bench Press: 2 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

G) Abs of choice: 3 sets of 2/fail @10RM+12.5% or 87.5% of 1RM

Strength

A) DL: Up to 8RM at 10RPE

B) Drop 8-12%x3x8

C) Snatch Grip RDL: 3×10 at 9RPE

D) Belt Squat: 2×10 at 9RPE

E) Glute Bridges: 3×15

F) GH Raises: 3×15

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