Tuesday 01.23.2018

I can’t get the video to share so here’s a terrible screenshot, but your girl Bailey squatted 300 last week! She is also headed to Colorado this weekend to compete in a meet Saturday. If you see her, be sure to tell her good luck!

Weightlifting

A) Snatch: 65/3, 75/3, 85/3, 70/3, 80/3, 90/3

B) BTN Power Jerk: 65/3, 75/3, 85/3, 70/3, 80/3, 90/3

C) RDL: 60/3, 70/3, 80/3, 90/3*2, 80/3

D) FS: 60/3, 70/3, 80/3, 90/3, 90+/3, 80/3

Hypertrophy

A) Flat DB Press: 5 sets of 2/fail @10RM-17.5%

B) Seated DB Press: 4 sets of 2/fail @10RM-17.5%

C) BB Skull Crushers: 4 sets of 2/fail @10RM-17.5%

D) BB Bent Over Row: 3 sets of 2/fail @10RM-17.5%

E) Close Stance Toes Forward Squats (with small plate under heels): 3 sets of 2/fail @10RM-17.5%

F) DB/KB Single Leg RDL (do all sets on one leg, then all sets on other): 4 sets of 2/fail @10RM-17.5%

G) V-ups: 4 sets of 2/fail @10RM-17.5%

Strength

A) BS: Up to 5RM at 8RPE

B) BS: Drop 8-12%x4x5

C) Pause Squat: 2×6 at 7RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

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