Saturday 03.24.2018

Weightlifting

Warmup:

30 second Couch Stretch (Left/Right)

30 second Samson Strech

30 second Bar to Quads Squat

PVC Stretch

Forward Lunge x 10 yrds

Lateral Lunge x 10 yrds (Left/Right)

High Knee Run x 10 yrds

Lateral high Knee Run x 10 yrds (Left/Right)

Squat Jumps x 5 reps

Torokhtiy Pulls x 5 reps

Movement Prep:

Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up.

Squats with Band x 10 reps

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

Barbell Squats (keep weight light) x 10 reps

Main:

A) CJ: 80/1*3

B) FS: 80/2, Drop 20kgx2x3

C) Clean High Pulls: 90/3, Drop 40kgx2x5

D1) Single Arm DB Row: 3×10

D2) Dips: 3×10

E1) Hanging Leg Raise: 3×10

E2) GHD Situps: 3×10

Cooldown:

Stretch and hold 60 seconds for Each: Hamstrings

Hip Flexors

Piriformis

Calves

Quadriceps

Groin

Chest

Tris

Hypertrophy

A) BB Hack Squat: 2 sets of 3/fail @10RM-15%

 

B) T-Row: 3 sets of 3/fail @10RM-15%

C) DB Upright Row: 3 sets of 3/fail @10RM-15%

D) Hammer Curl: 4 sets of 3/fail @10RM-15%

E) GH Raises: 2 sets of 3/fail @10RM-15%

F) Wide Grip BP: 2 sets of 3/fail @10RM-15%

G) DB Shrugs: 3 sets of 3/fail @10RM-15%

Strength

MAX OUT WEEK; choose one or two of BS, FS, BP, DL, Press

Hybrid (NEW!)

A) Power Clean + Push Press: 1×1+5

B) Clean: 3×3 at 80%

C) BS: 4×3 at 85%

D) DL: 2×1

E) Single Leg RDL: 4×12

F) Pullups: 3×10-12

G) BB Curls: 2×6-12

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