Tuesday 08.14.2018

Good luck to all of our educators, faculty, students and parents who start another year of school this week/next week!

Weightlifting

A) 2FS/4BS x 4 sets at 100% of FS

B) Snatch: 60/5, 70/4, 80/3, 90/2*2

C) Snatch Pull: 90/5, 100/5*3

Hypertrophy

Week 2: All at 10RM-10% and all 3 reps from failure

A) Close Grip Bench Press x 3

B) Seated DB Press x 3

C) Seated BB Tricep Extension x 4

D) 2-Arm Parallel DB Row x 3

E) Close Stance Toes Forward Squats x 2

F) Lying Leg Curl x 2

G) Candlestick x 3

Strength

A) DL: 50/5, 60/5, 70/5

B) DL (% of 90%): 70/3, 80/3, 90/3+AMRAP

C) Death March: 5×20 yds

D) GH Situps: 5×12

Hybrid

A) Power Snatch: 2×3 AHAP

B) BS: 3×6 +1-10 lbs from last 3×6

C) BP: 3×3 +1-10 lbs from last 3×3

D) Close Grip BP: 2×6-12

E) GH Raises: 3×12-15

F) Wtd Lunges (DB, KB, or BB): 3×10 e/l

G) Farmers Carry: 3×30 steps

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