Saturday 02.24.2018

Weightlifting

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

B) Power Jerk: 60/2, 70/2, 80/2, 90/2, 95/2, 100/2

C) OHS (% of snatch): 80/2, 90/2, 100/2, 110/2, 120/2, 130/1

Hypertrophy

Thursday OR Today

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

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

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

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

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

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

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

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

Strength

A) DL: Up to 2RM at 8.5RPE

B) DL: Drop 8-12%x3x1

C) BS: 3×1 at 75-85%, 3×2 at 70-80%

D) BP: 3×1 at 80-90%, 3×3 at 75-85%

E) Box DL: 3×5 at 7-8RPE

F) Back Extensions: 3×10

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