Saturday 08.18.2018

Jen will be out today, please see Coach Jon with any questions! Have a great workout, bbs!

Weightlifting

A) BS: 4×2 at 95% of BS

B) CJ: 70/3, 80/3, 90/2*2

C) Jerk Rack Hold: 100/30 sec, 110/30 sec*3

Hypertrophy

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

A) DB/KB Walking Lunges x 2

B) Chest Elevated Glute Bridge x 2

C) UH Pulldowns x 3

D) EZ Bent Over Row x 3

E) DB Upright Row x 3

F) DB 2 Arm Hammer Curl x 3

G) Lying Leg Curl x x3

H) Close Grip BP x 3

I) Landmine Oblique Twists x 3

Strength

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

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

C) Front Foot Elevated Lunges: 5×12 e/l

D) DB RDL: 5×10

Hybrid

A) Clean + Power Jerk: 1×3+2 (daily max)

B) Snatch Pull from Blocks: 5×3 at 100%

C) BS: 4×3 +1-10 lbs from last 4×3

D) DL: 1×3 (heavy but not maximal)

E) Press: 1×5 (5RM)

F) OH Tricep Extensions: 3×12-15

G) Pendlay Rows: 3×12

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