Thursday 12.07.2017

A huge internet high five to these babes for their hard work last weekend at The Trio! Nobody threw up, so that’s a win.

Weightlifting

A) 3 position clean: 50/1, 55/1, 60/1, 65/1

B) Jerk with 2 second pause in catch: 50/5, 55/5, 60/5, 65/5

C) Snatch Pull: 60/5, 70/5, 80/5, 90/5

D) OH Lunge (3 e/l; % of jerk): 50/6, 55/6, 60/6, 65/6

E) BS: 50/5, 55/5, 60/5, 65/5

Hypertrophy

A) Glute Bridge (you can choose banded OR DB/Barbell): 3 sets of 3/fail @10RM-15%

B) Skater Squats: 4 sets of 3/fail @10RM-15%

C) Sumo Squat: 3 sets of 3/fail @10RM-15%

D) Incline Close Grip Bench Press: 3 sets of 3/fail @10RM-15%

E) Wide Grip Pulldown: 3 sets of 3/fail @10RM-15%

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

G) Calves: 4 sets of 3/fail @10RM-15%

Strength

A) Bench: Up to 1RM at 9.5RPE

B) Bench: Drop 8-12%x3x1-2

C) BS: 3×1 at 80-90%, 1×3 at 70-80%

D) DB Front Raise: 2×12

E) DB Skull Crushers: 2×12

F) DB Shrugs: 2×12

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