Tuesday 05.22.2018

Don’t forget: Saturdays are free to the community and you get 20% off your next month when you refer a friend who joins! And yes, it does compound…so if you have five friends who join in a month, your next month is free!

Weightlifting

Choose one ot two of the following to max: Snatch, CJ, BS, FS

Hypertrophy

DELOAD

Note: PLEASE TAKE CARE TO DELOAD PROPERLY. This cycle has been intense and your body, whether you feel like it or not, NEEDS the deload before next week’s beginning of metabolite training. You should take your deloads as seriously as you take your workouts. This is the only way to make regular progress.

A) Low Incline DB Press: 2 sets of 1/2 Week 1’s reps @10RM-15%

B) Incline Wide Grip BP: 2 sets of 1/2 Week 1’s reps @10RM-15%

C) EZ Skull Crushers: 2 sets of 1/2 Week 1’s reps @10RM-15%

D) 2-arm DB Parallel Row: 2 sets of 1/2 Week 1’s reps @10RM-15%

E) Close Stance Toes Forward Squats (just below parallel!): 2 sets of 1/2 Week 1’s reps @10RM-15%

F) Single Leg RDL (DB/KB in each hand): 2 sets of 1/2 Week 1’s reps @10RM-15%

G) Candlesticks: 2 sets of 1/2 Week 1’s reps @10RM-15%

Strength

A) BS: Up to 2RM at 9RPE

B) BS: Drop 8-12%x2x2

C) DL: 5×1 at 70%

D) GH Raises: 3×10

Hybrid

A) Power Clean + Push Press: AHAP/1+3*3

B) CJ: 85+/2

C) Clean Pull: 5×5 at 110-125%

D) FS: 5×2

E) EZ OH Tricep Extension: 3×12-15

F) Waitress Carries: 3×25 steps e/a

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