Saturday 04.28.2018

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 Grip PP + Heaving Snatch Balance: 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) Wtd GH Raises: 3×10

E2) Reverse Hyper: 3×10

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) Close Stance Toes Forward Squats (just below parallel!): 2 sets of 3/fail @10RM-15%

B) Underhand Pulldowns: 4 sets of 3/fail @10RM-15%

C) EZ Bent Over Row: 3 sets of 3/fail @10RM-15%

D) BB Upright Row: 4 sets of 3/fail @10RM-15%

E) EZ Curl: 4 sets of 3/fail @10RM-15%

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

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

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

Strength

A) DL: Up to 3RM at 8RPE

B) DL: Drop 8-12%x3x3

C) Box DL: 4×5 at 7RPE

D) Glute Bridges: 3×10

E) GH Raises: 3×10

Hybrid

A) Clean + Power Jerk: (1+1)2

B) Snatch Pull: 4×5 @110%

C) BS: 4×3 +1-10 from last time

D) Sumo DL: 1×3

E) Press: 3×10 at 50%

F) Dips: 2×8-12

G) SA DB Row: 3×12 e/a

H) Bird Dogs: 4×12 e/s

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