Thursday 04.26.2018

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) Snatch: 70/2*5

B) Clean + Jerk: 70/3+1*4

C) FS: 85/1, Drop 20kgx2x3

D1) Press (% of CJ): 40/5*4

D2) Bent Over Row (% of Snatch): 60/10*4

E1) Chinups: 2×10

E2) Yates Row: 2×10

E3) YTW: 2×10

F1) BB Rollouts: 2×10

F2) Med Ball Situps: 2×10

F3) Planks: 2x1min

Cooldown:

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

Hypertrophy

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

A) Sumo DL: 3 sets of 3/fail @10RM-15%

B) DB Bulgarian Split Squats: 4 sets of 3/fail @10RM-15%

C) Goblet Squats: 3 sets of 3/fail @10RM-15%

D) Seated DB Press: 3 sets of 3/fail @10RM-15%

E) Pullups: 3 sets of 3/fail @1RM-15%

F) Leaning Lateral Raise: 3 sets of 3/fail @10RM-15%

G) Standing BB Calf Raises: 4 sets of 3/fail @10RM-15%

Strength

A) BP: Up to 5RM at 8RPE

B) Drop 8-12%x5x5

C) Spoto Press: 2×6 at 7RPE

D) Banded Pulldowns: 4×8

E) DB Front Raises: 3×8

F) DB Skull Crushers: 3×8

G) DB Curls: 3×8

Hybrid

A) Snatch + Touch and Go Snatches: 1+2 (use straps)

B) Clean from Blocks: 3×3 at 75-80%

C) BS: 3×5 +1-10 from last time

D) Pendlay Rows: 3×12-15

E) DB Curls: 2×6-12 e/a

F) DB Rear Lateral Raises: 2×10-15

G) Pullups: 3×10-15

H) Waitress Carries: 3×30

 

 

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