Tuesday 02.20.2018

Weightlifting

A) CJ: 60/2+2, 70/2+2, 80/2+2, 90/2+1, 95/2+1, 100/2+1, 100+/1+1

B) Snatch Balance: 60/2, 70/2, 80/2, 90/2, 95/2, 100/2

C) FS: 60/2, 70/2, 80/2, 90/2, 95/2, 100/2

Hypertrophy

You can do Saturday’s if you missed it:

A) Low Bar Back Squat: 2 sets of 3/fail @10RM+5%

B) Narrow Banded Pulldown: 3 sets of 3/fail @10RM+5%

C) Supine Grip BB Bent Row: 3 sets of 3/fail @10RM+5%

D) BB Facepull: 3 sets of 3/fail @10RM+5%

E) Supine Grip 2-Arm DB Curl: 3 sets of 3/fail @10RM+5%

F) RDL: 2 sets of 3/fail @10RM+5%

G) Bench Press: 2 sets of 3/fail @10RM+5%

H) Strict T2B: 3 sets of 3/fail @10RM+5%

Today:

A) Bench Press: 3 sets of 3/fail @10RM+10%

B) Seated BB Press: 3 sets of 3/fail @10RM+10%

C) DB Tricep Extension: 4 sets of 3/fail @10RM+10%

D) Supine Grip DB Row: 3 sets of 3/fail @10RM+10%

E) Low Bar BS: 2 sets of 3/fail @10RM+10%

F) RDL: 2 sets of 3/fail @10RM+10%

G) Strict T2B: 3 sets of 3/fail @10RM+10%

Strength

A) BS: Up to 2RM at 9RPE

B) BS: Drop 8-12%x2x2

C) DL: 5×1 at 70%

D) GH Raises: 3×12

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