Thursday 11.02.2017

An oldie but a goodie

Weightlifting

A) Power Snatch: 80/3, 85/2, 90/1*2, 85/2, 80/3*4, 80/2

B) Power Clean + Power Jerk: 80/2, 90/1, 95/1, 85/2*2, 80/2*2

C) Snatch Pull: 80/3, 90/2, 100/1, 85/2

D) Press: 3×5

E) Strict T2B: 3×12

F) GH Raises: 3×10

Hypertrophy

NEW CYCLE

Reps: 8-14, rest as needed between sets

A) RDL: 3 sets of 3/fail @10RM-15%

B) Close Stance Toes Forward Squats: 3 sets of 3/fail @10RM-15%

C) Bulgarian Split Squats: 3 sets of 3/fail @10RM-15%

D) Standing DB Press: 3 sets of 3/fail @10RM-15%

E) Overhand Pullups: 2 sets of 3/fail @10RM-15%

F) Rear DB Lateral Raise: 2 sets of 3/fail @10RM-15%

G) DB Stair Calves: 3 sets of 3/fail @10RM-15%

Strength

A) Bench: Up to 4RM at 9RPE

B) Bench: Drop 8-12%x4x4

C) Spoto Press: 2×5 at 7-8RPE

D) Pullups: 4×8-10

E) DB Front Raises: 2×8

F) DB Skull Crushers: 2×8

G) DB Curls: 2×8

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