Saturday 09.15.2018

Blood drive today!

Weightlifting

A) Snatch from Knee: 80/3, 85/2, 80/2*2

B) Clean + Jerk: 80/2+1, 85/1+2, 85/2+1, 80/1+2

C) Snatch Pull: 80/3, 90/2, 85/2, 80/3*2, 80/2*2

D) FS: 80/3, 90/2, 85/2, 90/2, 85/2, 80/3*2

E) Good Morning: 80/3, 85/2*3, 80/2*2

Hypertrophy

NEW CYCLE

Week 1: All at 10RM-15%, 8-14 reps per set, 3 reps from failure

A) BB Step Back Lunge x 2

B) Narrow Grip Pulldown x 4

C) SA DB Row x 3

D) Leaning Lateral Raise x 4

E) Bent Over Curl x 4

F) GH Raise x 3

G) Flat DB BP x 3

H) V-ups x 4

Express

If it says A1, A2, etc, superset those movements. Do one set of A1, then one set of A2, then second set of A1, second set of A2, and so on, resting 1 minute or so between switching movements (you may rest less if you need to get through it faster). Message Jen on FB or text 402-214-7557 if you have any questions (these are the fastest ways to get ahold of me, but I will not answer your questions at 10pm or 4am #sorrynotsorry)

A1) Narrow Grip Pulldown x 4

A2) V-ups x 4

B1) SA DB Row x 3

B2) BB Step Back Lunge x 3

C1) Leaning Lateral Raise x 4

C2) GH Raise x 3

D1) Bent Over Curl x 4

D2) Flat DB BP x 3

Strength

Today is deload-ish. New cycle starts Tuesday.

A) BS: 50/5, 60/3, 70/3

B) BP: 50/5, 60/3, 70/3

C) DL: 50/5, 60/3, 70/3

D) Press: 50/5, 60/3, 70/3

Hybrid

A) Clean: 1×2 (daily max)

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

C) BS: 3×5 at 75%

D) Sumo or Conventional DL: 1×3 (heavy)

E) Press: 1×5 (5 rep max)

F) Tricep Extensions: 3×12-15 e/a

G) Pendlay Rows: 3×12

H) Standing Band Twists: 4×10 e/s

 

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