Tuesday 10.30.2018

THOSE COMPETING THIS WEEKEND: We will be doing a quick meeting today at 4:30 to go over how to decide opening attempts, meet rules, etc. You will be deloading this week so your workout will only take 20 minutes or so. Please come today at 4:30 to discuss!

Hypertrophy

Metabolite Training; Week 3: All sets at 10RM-17.5%, rep range 20-30 first first set, whatever you can get for subsequent sets. VERY LITTLE rest between sets, just enough to catch your breath (10-30ish seconds). Reps should go down each set, if they don’t you are resting too long. The goal is to feel a burn or “pump” in the muscle group. If you are doing unilateral movements, do all sets on one side first, then all sets on the other side. NO SUPERSETTING FOR EXPRESS PROGRAM. This workout should be done in 30-40 minutes. You should be moving quickly through these sets; no resting at the top or bottom of the movement. When in doubt, go lighter.

A) Wide Grip BP x 4

B) Seated DB Press x 3

C) EZ OH Tricep Extension x 4

D) UH EZ Row x 3

E) Close Stance Toes Forward Goblet Squats (DB or KB) x 3

F) Single Leg RDL x 3 (all sets on one leg, then all sets on the other leg)

G) Standing Oblique Crunch (see above video) x 4 (all sets on one side, then all sets on other side)

Strength

A) DL: 5×1 at 65%

B) BS: 5×1 at 75%, 1×5 at 65%

C) BP: 5×1 at 80%, 1×5 at 70%

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 (failure)

E) GH Raises: 3×12-15

F) Wtd Lunges: 3×10 e/l

G) SL RDL: 3×12 e/l

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