Tuesday 11.21.2017

It’s Thanksgiving week, you turkeys! Here’s the schedule:

Wednesday normal morning and noon, evening 4:30-6

Thursday open gym 10-12 noon

Friday open gym 12 noon-2

Saturday normal classes

Remember this: If you’re cutting, you can get your Thanksgiving favorites in by fitting them in your macros, and a little indulgence won’t throw you off track. Consistency is what matters and if you’re consistent on the other days, a little dessert or wine on the holiday is totes coo. Or just say, “FUCK IT,” and eat whatever you want, but know there may be some extra bloat and less weight loss this week.

Weightlifting

(Yes, I spelled “y’all” wrong last week, get off my case)

A) 3 position clean (power, knee, floor): 55/1, 60/1, 65/1, 70/1*3

B) Split Jerk: 55/6, 60/6, 65/6, 70/6*2

C) Snatch Pull: 60/6, 70/6, 80/6, 90/6, 80/6

D) FS: 55/6, 60/6, 65/6, 70/6*2

Hypertrophy

FINAL WEEK OF CYCLE; 1 from failure means one rep from failure!

A) Flat DB Press: 3 sets of 1/fail @10RM-5%

B) Seated DB Press: 3 sets of 1/fail@10RM-5%

C) BB Skull Crushers: 4 sets of 1/fail@10RM-5%

D) Supine Grip BB Bent Over Row: 3 sets of 1/fail@10RM-5%

E) Close Stance Toes Forward Squats: 2 sets of 1/fail@10RM-5%

F) BB Walking Launge, Front Rack: 2 sets of 1/fail@10RM-5%

G) V-ups: 4 sets of 1/fail@10RM-5%

Strength

A) BS: Up to 2RM at 9RPE

B) BS: Drop 8-12%x2x2

C) DL: 5×1 @70%

D) Back Extensions: 3×12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s