Thursday 12.14.2017

Liftmas is this Saturday! Even if you don’t plan to do the group workout with 9:15 cross-training class, donations would be greatly appreciated. Please bring a box of diapers and/or a new, unwrapped toy for us to donate to the Open Door Mission.

Weightlifting

A) Snatch from mid-thigh: 50/5, 60/5, 70/5, 75/5, 80/5, 70/5

B) Press from split: moderate-heavy, 4×5

C) Clean Pull: 60/5, 70/5, 80/5, 90/5, 100/5*2

D) FS: 50/5, 60/5, 70/5, 75/5, 80/5*2

Hypertrophy

A) Glute Bridge (you can choose banded OR DB/Barbell): 4 sets of 3/fail @10RM-10%

B) Skater Squats: 5 sets of 3/fail @10RM-10%

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

D) Incline Close Grip Bench Press: 4 sets of 3/fail @10RM-10%

E) Wide Grip Pulldown: 4 sets of 3/fail @10RM-10%

F) Leaning Lateral Raise: 4 sets of 3/fail @10RM-10%

G) Calves: 5 sets of 3/fail @10RM-10%

Strength

IF YOU WILL NOT BE HERE SATURDAY, PLEASE MAX OUT TWO LIFTS

A) Bench: 70%x3x1, 60%x3

B) BS: 65%x3x1, 55%x3

C) DL: 50%x3x1

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