Thursday 12.28.2017

For Anna

Weightlifting

A) Snatch from knee: 60/3, 70/3, 80/3, 75/3, 80/3, 85/3

B) Push Press: 60/3, 70/3, 80/3, 75/3, 80/3, 85/3

C) Clean Pull: 80/3, 90/3, 100/3, 110/3, 120/3, 110/3

D) BB Lunges (% of clean): 50/6, 60/6, 70/6. 75/6*2 (3 e/l)

Hypertrophy

A) Glute Bridge (you can choose banded OR DB/Barbell): 4 sets of 1/fail @10RM-5%

B) Skater Squats: 5 sets of 1/fail @10RM-5%

C) Sumo Squat: 3 sets of 1/fail @10RM-5%

D) Incline Close Grip Bench Press: 4 sets of 1/fail @10RM-5%

E) Wide Grip Pulldown: 4 sets of 1/fail @10RM-5%

F) Leaning Lateral Raise: 4 sets of 1/fail @10RM-5%

G) Calves: 5 sets of 1/fail @10RM-5%

Strength

A) Wide Grip BP: Up 10 10RM at 9RPE

B) Wide Grip BP: Drop 8-12%x4x10

C) DB Incline BP: 3×10 at 8RPE

D) Banded Pulldown: 4×10

E) Lateral Raises: 2×10

F) DB Skull Crushers: 2×10

G) DB Curls: 2×10

 

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