Tuesday 11.13.2018

Happy belated Veterans Day to all of our veterans in the gym! If you see Kim P, Jimmy H, or Matt S today, tell them thank you for their service to this beautiful country we live in!

Hypertrophy

DELOAD

Deload is THE MOST IMPORTANT WEEK OF THE CYCLE. Please take it seriously and deload properly. If you do not know what this means, ask Jen.

Week 5, day 1: 2 sets of everything; 1/2 Week 1’s reps at Week 1’s weight

A) Wide Grip BP x 2

B) Seated DB Press x 2

C) EZ OH Tricep Extension x 2

D) UH EZ Row x 2

E) Close Stance Toes Forward Goblet Squats (DB or KB) x 2

F) Single Leg RDL x 2 (all sets on one leg, then all sets on the other leg)

G) Standing Oblique Crunch x 2 (all sets on one side, then all sets on other side)

Strength

A) BS: Up to 10RM at 8RPE

B) BS: Drop 8-12%x2x10

C) FS: 2×8 at 7RPE

D) Split Squats: 2×8 e/l

E) Back Extensions: 3×10

Hybrid

A) BS: 3×6 +1-10 lbs from last 3×6

B) Snatch: 3×3 at 75-85%

C) Power Clean: 3×3 (only as heavy as you feel comfortable for today)

D) BP: 3×5 (not super heavy; comfortable weight)

E) DB Step Ups: 3×15 e/l

F) Incline DB BP: 3×12-15

G) Dips: 2×8-12

H) DB Rear Lateral Raises: 2×10-15

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