Tuesday 04.24.2018

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

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

D1) Back Extension: 2×10

D2) Eccentric Hamstring Curl: 2×10

Cooldown:

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

Hypertrophy

NEW PROGRAM! Rep range 8-14, rest as needed b/w sets

A) Low Incline DB Press: 4 sets of 3/fail @10RM-15%

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

C) EZ Skull Crushers: 4 sets of 3/fail @10RM-15%

D) 2-arm DB Parallel Row: 3 sets of 3/fail @10RM-15%

E) Close Stance Toes Forward Squats (just below parallel!): 3 sets of 3/fail @10RM-15%

F) Single Leg RDL (DB/KB in each hand): 3 sets of 3/fail @10RM-15%

G) Candlesticks: 4 sets of 3/fail @10RM-15%

Strength

A) BS: Up to 5RM at 8RPE

B) BS: Drop 8-12%x4x5

C) Pause Squat: 2×6 at 7RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

Hybrid:

A) Power Snatch: 1×3

B) BS: 3×6 +1-10 from last time

C) BP: 3×5 +1-10 from last time

D) Standing SA DB Press: 4×12 e/a

E) Lateral Raises: 2×10-15

F) Rear Lateral Raises: 2×10-15

G) GH Raises: 3×12-15 (wtd if necessary)

H) Knees to Elbows: 3×20

 

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