Saturday 06.09.2018

The 5-second rule in a nutshell. No, it doesn’t have anything to do with how long your Oreo can lay on the floor before you have to throw it away vs eat it. It has everything to do with how our brains are wired and how we can overcome our own reluctance to action. Read more in Mel Robbins’ “The 5-Second Rule.”

Weightlifting

A) CJ: 75/3+1*2, 80/2+1*2

B) Clean Pull: 85/4*3

C) BS: 78/5*3

Hypertrophy

Metabolite training – rest only enough to catch your breath b/w sets; reps will drop off as sets go on; 20-30 reps for first set

A) Skater Squats: 4 sets of 3/fail @10RM-20% (do ALL sets on one leg, then switch and do ALL sets on opposite leg)

B) Flat Bench Reverse Hyper: 4 sets of 3/fail @10RM-20%

C) Narrow Pulldown: 5 sets of 3/fail @10RM-20%

D) Chest Supported Row (face-down on flat bench): 4 sets of 3/fail @10RM-20%

E) 2 Arm Supine Grip DB Curl: 5 sets of 3/fail @10RM-20%

F) Low Bar Good Mornings: 4 sets of 3/fail @10RM-20%

G) Flat DB Flyes: 4 sets of 3/fail @10RM-20%

H) Abmat Situps: 5 sets of 3/fail @10RM-20%

Strength

A) DL: Up to 1Rm at 9.5RPE

B) DL: Drop 6-10%x2x1

C) BS: 3×1 at 80-85%, 1×2 at 77.5-85%

D) BP: 3×1 at 85-95%, 1×3 at 80-87.5%

E) Box DL: 3×3 at 8-9 RPE

F) Back Extensions: 3×8

Hybrid

ONE OF THE MOST IMPORTANT WEEKS OF TRAINING CYCLE! Please stick to the program, yo. Mock meet/max out next week.

A) Power Snatch: 3×2 at 65%

B) Power Clean + Jerk: 3×2 at 65%

C) BS: 3×5 at 65% (meant to be VERY LIGHT!)

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