Saturday 04.21.2018

ATTENTION: Jen will be out of town Thursday and Saturday, but class will still be held. Please give Nick a huge thanks for subbing in and helping out with coaching!

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) Snatch Grip BTN Push Press + Heaving Snatch Balance (% of Snatch): 70/1+2*4

B) Clean from Blocks: 70/2*5

C) Pause BS: 70/3*4

D) Snatch Grip Deficit DL (% of Snatch): 90/5*4

E1) GH Raises: 3×10

E2) Rvs Hyper: 3×10

Cooldown:

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

Hypertrophy

DELOAD

A) BB Hack Squat: 2 sets of 1/2 Week 1’s @10RM-50%

B) T-Row: 2 sets of 1/2 Week 1’s reps @10RM-50%

C) DB Upright Row: 2 sets of 1/2 Week 1’s reps @10RM-50%

D) Hammer Curl: 2 sets of 1/2 Week 1’s reps @10RM-50%

E) GH Raises: 2 sets of 1/2 Week 1’s reps @10RM-50%

F) Wide Grip BP: 2 sets of 1/2 Week 1’s reps@10RM-50%

G) DB Shrugs: 2 sets of 1/2 Week 1’s reps @10RM-50%

Strength

DELOAD

A) DL: 2×8 at 75% of 8RM

B) Snatch Grip RDL: 3×6 at 7RPE

C) Belt Squat: 2×8 at 7RPE

D) Glute Bridges: 2×10

E) GH Raises: 2×10

Hybrid

A) Clean Thrusters: 1×3 (full clean into thruster every rep)

B) Clean: 3×3 at 80%

C) BS: 4×3 +1-10 from last time

D) DL: 2×1 +1-10 from last time

E) Pullups: 3×10-12

F) EZ Curls: 3×10-12

G) Landmine Oblique Twists: 3×15 e/s

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