Tuesday 04.17.2018

ATTENTION: Jen will be out of town Thursday and Saturday, but class will still be held. Be sure to give Nick a HYYUUUUGGGEEE thanks for subbing in to help coach class.

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:

DELOAD

A) Hang Snatch: 65/3*4

B) BS: 65/6*4

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

D) Chest Elevated Glute Bridge (% of Snatch): 60/5*4

E1) Back Extension: 2×10

E2) GH Raise: 2×10

Cooldown:

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

Hypertrophy

DELOAD

A) Wide Grip BP: 2 sets of 1/2 Week 1’s reps @10RM-15%

 B) Incline Close Grip BP: 2 sets of 1/2 Week 1’s reps @10RM-15%
C) Banded Tricep Pushdown: 2 sets of 1.2 Week 1’s reps @10RM-15%
D) T-Row: 2 sets of 1/2 Week 1’s reps @10RM-15%
E) BB Hack Squat (may only use bodyweight; this needs to be light to ensure proper mechanics for maximum quad focus): 2 sets of 1/2 Week 1’s reps @10RM-15%
F) GH Raises: 2 sets of 1/2 Week 1’s reps @10RM-15%
G) DB Shrugs: 2 sets of 1/2 Week 1’s reps @10RM-15%
Strength
DELOAD
A) BS: 3×10 at 75% of 10RM
B) FS: 2×6 at 7RPE
C) Split Squats: 2×8 e/l
D) Back Extensions: 3×10
Hybrid
A) BS: 3×6 +1-10 from last time
B) BP: 3×3 +1-10 from last time
C) Flat DB Bench: 2×6-12
D) Incline DB Flyes: 2×10-15
E) Dips: 2×8-12
F) BB Skull Crushers: 2×6-12
G) EZ OH Tricep Extensions: 2×10-15
H) DB Lateral Raise: 2×10-15
I) Side Planks: 3x30sec e/s

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s