Saturday 10.21.2017

Next week is FREE WEEK! Bring your friends! Bring your family! Show off your tricks! Impress them! Watch them marvel at your amazing fitness abilities!

But seriously though, it is free week and we love having guests. Everyone is welcome.

Weightlifting

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

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

C) Snatch Pull: 80/3, 85/3, 90/2*3, 85/2*4, 80/2

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

E) Press: 3×5

F) Abs of choice: 3×12

Hypertrophy

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

A) Chinups: 3 sets of 1/fail @10RM+15% or 90% of 1RM

B) Bent Over Row: 3 sets of 1/fail @10RM+15% or 90% of 1RM

C) DB Lateral Raises: 3 sets of 1/fail @10RM+15% or 90% of 1RM

D) BB Curl: 4 sets of 1/fail @10RM+15% or 90% of 1RM

E) High Bar Good Mornings: 2 sets of 1/fail @10RM+15% or 90% of 1RM

F) Wide Grip Bench Press: 2 sets of 1/fail @10RM+15% or 90% of 1RM

G) Abs of choice: 3 sets of 1/fail @10RM+15% or 90% of 1RM

Strength

A) DL: 2×8 @75% of 8RM

B) Snatch Grip RDL: 3×6 at 7RPE

C) Belt Squat: 2×8 at 7RPE

D) Glute Bridges: 2×10

E) Glute Ham Raises: 2×10

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