Tuesday 03.27.2018

Weightlifting

Warmup:

Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops 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) Hang Snatch: 65/3*4

B) BS: 65/6*4

C) Snatch Grip DL (% of DL): 60/5*4

D) BB Glute Bridges (% of Snatch): 60/5*4

E1) Back Extension: 2×10

E2) Eccentric Hamstring Curl: 2×10

Cooldown:

Stretch and hold 60 seconds for Each: Hamstrings, Hip Flexors, Piriformis, Calves, Quadriceps, Groin, Chest, Tris

Hypertrophy

A) Wide Grip BP: 3 sets of 3/fail @10RM-10%
B) Incline Close Grip BP: 3 sets of 3/fail @10RM-10%
C) Banded Tricep Pushdown: 4 sets of 3/fail @10RM-10%
D) T-Row: 3 sets of 3/fail @10RM-10%
E) BB Hack Squat (may only use bodyweight; this needs to be light to ensure proper mechanics for maximum quad focus): 2 sets of 3/fail @10RM-10%
F) GH Raises: 2 sets of 3/fail @10RM-10%
G) DB Shrugs: 3 sets of 3/fail @10RM-10%
Strength

G) Weighted Sit Ups: 3 sets of 3/fail @10RM-10%

Strength

A) BS: Up to 10RM at 8RPE

B) BS: Drop 8-12%x2x10

C) FS: 2×8 at 7RPE

D) Split Squats: 2×8 e/l

E) Back Extensions: 3×10

Hybrid

A) Power Snatch: 4×3 at 70-75%

B) BS: 3×6 +1-10 lbs from last week

C) BP: 3×3 +1-10 lbs from last week

D) Close Grip BP: 2×6-12

E) GH Raises: 3×12-15

F) Suitcase DLs: 3×12 e/s

G) Weighted Lunges: 3×6-10 e/l

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