Thursday 07.12.2018

 

I’m pretty sure I’ve posted this 1,000 times before, but it’s always a good reminder.

Weightlifting

A) 4FS/8BS x 5 sets at 94% of Tuesday’s weight

B) High Hang Clean: 50/3, 60/3, 70/3*4

C) Hang Clean Pull: 75/5, 85/5*3

Hypertrophy

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

B) Low Bar BS: 3 sets of 3/fail @10RM+10%

C) BB Front Rack Walking Lunge: 3 sets of 3/fail @10RM+10%

D) Incline Wide Bench Press: 3 sets of 3/fail @10RM+10%

E) Pullups: 2 sets of 3/fail @10RM+10%

F) BB Upright Row: 2 sets of 3/fail @10RM+10%

G) BB Calf Raises: 3 sets of 3/fail @10RM+10%

Strength

A) DL Warmup: 40/5, 50/5, 60/5

B) DL (% of 90%): 75/5, 85/3, 95/1+AMRAP

C) Death March: 5x20yds

D) GH Situps: 5×10

Hybrid

A) BS: 3×6 +1-10lbs from last 3×6

B) Snatch: 3×3 at 75-85%

C) Power Clean: 3×3 (heavy, same weight all sets)

D) BP: 3×5 (not heavy, choose comfortable weight)

E) BP: 2×8-12 (to failure)

F) Dips: 2×8-12

G) Banded Facepull: 2×10-15

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