Saturday 11.11.2017

It’s not sexy to meal prep, it’s not sexy to say no to drinks with your pals, it’s not sexy to plan your day around your workout. It is, however, more important than anything else to BE CONSISTENT with showing up for yourself by coming to the gym and eating foods that nourish and help recover. Consistency is the ONLY way to see results.

Weightlifting

MAX OUT on your chosen lifts; Snatch and CJ take priority over squats. Ask Jen for guidance.

Hypertrophy

Reps: 8-14, rest as needed between sets

A) Underhand Banded Pulldown: 3 sets of 3/fail @10RM-10%

B) Inverted Row: 3 sets of 3/fail @10RM-10%

C) BB Upright Row: 3 sets of 3/fail @10RM-10%

D) Two-Arm DB Curl: 4 sets of 3/fail @10RM-10%

E) Back Extensions (Wtd): 2 sets of 3/fail @10RM-10%

F) Close Grip Pushups: 2 sets of 3/afil @10RM-10%

G) Leg Raises or Strict T2B: 3 sets of 3/fail @10RM-10%

Strength

A) DL: Up to 3RM at 10RPE

B) DL: Drop 8-12%x2x3

C) Box DL: 4×5 at 8RPE

D) Glute Bridges: 3×10

E) GHR: 3×10

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