Thursday 12.21.2017

YOU GUYS

Weightlifting

A) 3 Position Clean:50/1, 60/1, 70/1, 75/1, 70/1

B) Jerk (2 sec pause in catch): 50/3, 60/3, 70/3, 75/3, 70/3

C) Halting Snatch Pull (3 sec pause at knee): 60/3, 70/3, 80/3, 85/3, 80/3

D) Snatch Balance: 50/3, 60/3, 70/3, 75/3*2

Hypertrophy

A) Glute Bridge (you can choose banded OR DB/Barbell): 4 sets of 2/fail @10RM-7.5%

B) Skater Squats: 5 sets of 2/fail @10RM-7.5%

C) Sumo Squat: 3 sets of 2/fail @10RM-7.5%

D) Incline Close Grip Bench Press: 4 sets of 2/fail @10RM-7.5%

E) Wide Grip Pulldown: 4 sets of 2/fail @10RM-7.5%

F) Leaning Lateral Raise: 4 sets of 2/fail @10RM-7.5%

G) Calves: 5 sets of 2/fail @10RM-7.5%

Strength

*Just for funzies bro sesh*

A) Supine Grip DB Curls: 4×8

B) Bent Over Row: 4×8

C) Wide Grip Pulldown: 4×12

D) BB Skull Crushers: 4×12

E) BS: 4×12, medium intensity

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