Tuesday 04.12.2018

Ahahahahahahahahahahaaaaahhhhhh…I went down a youtube fitness rabbit hole and ended up here

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) Snatch: 80/1*4

B) Power Jerk + Split Jerk: 65/2+1*4

C) BS: 80/3, Drop 20kgx2x5

D1) Incline BB Retract and Row: 3×10

D2) HSPU: 3×10

E1) Death March: 3x20yds

E2) Back Extensions: 3×10

Cooldown:

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

Hypertrophy

A) Chest Elevated Glute Bridges: 3 sets of 1/fail @10RM-5%

B) Front Foot Elevated Split Lunges: 3 sets of 1/fail @10RM-5%

C) HBBS: 3 sets of 1/fail @10RM-5%

D) Press: 3 sets of 1/fail @10RM-5%

E) Wide Grip Pullups: 2 sets of 1/fail @10RM-5%

F) DB Upright Row: 2 sets of 1/fail @10RM-5%

G) Weighted Sit Ups: 3 sets of 1/fail @10RM-5%

Strength

A) Wide BP: Up to 10RM at 10RPE

B) BP: Drop 8-12%x5x10

C) DB Incline Bench: 3×12 at 9RPE

D) Banded Pulldown: 4×12-15

E) Delt Triad: 3×12 each

F) DB Skullcrushers: 3×12

G) DB Curls: 3×12

Hybrid

A) BS: 3×5 +1-10 from last time

B) BP: 3×3 +1-10 from last time

C) DL: 1×1

D) Sumo DL: 3×10

E) Skater Squats: 3×20 e/l

F) Single Leg RDL with KBs: 3×15 e/l

G) BB Curls: 2×6-12

H) Tricep Extensions: 3×12-15

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