Tuesday 11.07.2017

RP Diet templates are on sale! The are regularly $109, but are currently $79, so if you have been thinking about trying RP, NOW is the time to buy! Link: https://renaissanceperiodization.com/shop/renaissance-diet-auto-templates/

Weightlifting

DELOAD; We will max out on Thursday and Saturday

A) Power Snatch: 80/3*4

B) Power Clean +Split Jerk: 80/2*5

Hypertrophy

Reps: 8-14, rest as needed between sets

A) Flat DB Press: 3 sets of 3/fail @10RM-10%

B) Seated DB Press: 3 sets of 3/fail@10RM-10%

C) BB Skull Crushers: 4 sets of 3/fail@10RM-10%

D) Supine Grip BB Bent Over Row: 3 sets of 3/fail@10RM-10%

E) Close Stance Toes Forward Squats: 2 sets of 3/fail@10RM-10%

F) BB Walking Launge, Front Rack: 2 sets of 3/fail@10RM-10%

G) V-ups: 3 sets of 3/fail@10RM-10%

Strength

A) BS: Up to 3RM at 10RPE

B) BS: Drop 8-12%x2x3

C) Pause Squat: 2×4 at 8RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

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