Tuesday 10.17.2017

This weekend was like tacos, pizza, ice cream, chips…But it was tasty so I’m coo

Weightlifting

A) Snatch: 80/3, 85/2, 90/1*2, 85/2, 80/3*3, 80/2

B) Power Clean: 80/3, 85/2, 90/1*3, 85/2*2, 80/3*2, 80/2*2

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

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

E) RDL: 80/3, 85/3*3, 80/3

F) DB Press: 3×5

G) Strict T2B: 3×12

Hypertrophy

4-10 reps (3 is too few, 12 is too many), use correct loading

A) Wide Grip Bench Press: 3 sets of 1/fail @10RM +15% or 90% of 1RM

B) Incline Close Grip Press: 3 sets of 1/fail @10RM+15% or 90% of 1RM

C) Dips: 4 sets of 1/fail @10RM+15% or 90% of 1RM

D) Single Arm DB Row: 3 sets of 1/fail @10RM+15% or 90% of 1RM

E) Low Bar BS: 2 sets of 1/fail @10RM+15% or 90% of 1RM

F) GH Raise or Back Extension: 2 sets of 1/fail @10RM+15% or 90% of 1RM

G) GHD Situp or other abs: 3 sets of 1/fail @10RM+15% or 90% of 1RM

Strength

DELOAD

A) 3×10 @75% of 10RM

B) FS: 2×6 at 7RPE

C) Split Squats: 2×8 e/l

D) Back Extensions: 3×10

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