Saturday 07.28.2018

MOOD

LET IT BE KNOWN:

Today is Jen’s birthday

This is important information

For everyone

Everywhere

Coach Nick will be in today in our absence, please be respectful of his time.

Weightlifting

A) BS: 4×5 at 80% of BS

B) Jerk: 60/5, 70/4, 80/3, 85/2*3

C) Press from Split: 3×5

Hypertrophy

A) FS: 2 sets of 1/fail @10RM+15%

B) Pullups: 3 sets of 1/fail @10RM+15%

C) SA DB/KB Row: 3 sets of 1/fail @10RM+15%

D) DB Rear Lateral Raise: 3 sets of 1/fail @10RM+15%

E) DB Hammer Curl: 4 sets of 1/fail @10RM+15%

F) RDL: 2 sets of 1/fail @10RM+15%

G) Bench Press: 2 sets of 1/fail @10RM+15%

H) Strict T2B: 3 sets of 1/fail @10RM+15%

Strength

MAX OUT

DL and Press

Warm up to a heavy single, then use no more than 3 attempts to find a new 1RM

Hybrid

A) Snatch: 1×1; you will have a mock meet at the end of next week, so work up to your planned opening attempt

B) CJ: 1×1; same as snatch

C) BS: 3×5 at 75%

D) Side Planks: 3×30 sec e/s

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