Tuesday 05.08.2018

Don’t forget, you early risers: Today is the first day of morning barbell classes! In addition to our regular evening barbell classes, we are now allowing barbellers to come in Tuesday and Thursday mornings to get your workouts in. You can be there as early as 5 am, but you must be out the door by 7 am. Come and get your pump on!

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) BS: 65+/6*4

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

D) Glute Bridges (% of Snatch): 60+/5*4

E1) Back Extension: 2×10

E2) Eccentric Hamstring Curls: 2×10

Cooldown:

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

Hypertrophy

A) Low Incline DB Press: 5 sets of 2/fail @10RM-7.5%

B) Incline Wide Grip BP: 4 sets of 2/fail @10RM-7.5%

C) EZ Skull Crushers: 5 sets of 2/fail @10RM-7.5%

D) 2-arm DB Parallel Row: 4 sets of 2/fail @10RM-7.5%

E) Close Stance Toes Forward Squats (just below parallel!): 4 sets of 2/fail @10RM-7.5%

F) Single Leg RDL (DB/KB in each hand): 4 sets of 2/fail @10RM-7.5%

G) Candlesticks: 5 sets of 2/fail @10RM-7.5%

Strength

A) BS: Up to 3RM at 10RPE

B) BS: Drop 8-12%x2x3

C) Pause Squat: 2×4 at 8RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

Hybrid

A) BS: 3×6 +1-10lbs from last 3×6

B) Snatch: 3×2 at 80-90%

C) Power Clean: 3×3 (heavy, but not maximal)

D) Bulgarian Split Squats (DB or KB) : 3×20 e/l

E) Bench: 3×5 (medium-heavy)

F) Incline Bench Press: 2×6-12

G) Dips: 2×8-12

H) EZ Curls: 3×10-12

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