Thursday 01.24.2018

I really enjoyed reading this. Link here: https://wordswithlisbeth.com/2019/01/21/its-okay-to-fall-out-of-love-with-crossfit/

Hypertrophy

DELOAD; everything should be about 60% of what you used week one

A) Single Leg Hip Thrust 1 1/4: 2×4 e/l

B) Alternating Arnold Press: 2×8

C) Single Leg Back Extension, arms back of head: 2×6 e/l

D) SA Row on Bench: 2×8

E) Deficit Curtsy Lunge: 2×6 e/l

F) Banded Lateral Raise: 2×8

G) Frog Pump: 2×25

Express

A1) Single Leg Hip Thrust 1 1/4: 2×4 e/l

A2) Alternating Arnold Press: 2×8 e/a

B1) Single Leg Back Extension, hands back of head: 2×8 e/l

B2) SA Row on Bench: 2×8

C1) Deficit Curtsy Lunge: 2×6 e/l

C2) Banded Lateral Raise: 2×8

D) Frog Pump: 2×25

Strength

A) Bench: Up to 1RM at 9.5 RPE

B) Bench: Drop 8-12%x3x1

C) BS: 3×1 at 80-90%, 1×3 at 70-80%

D) Banded Pulldowns: 5×10

E) DB Front Raises: 2×12

F) DB Skull Crushers: 2×12

G) DB Shrugs: 2×12

Hybrid

A) High Hang Snatch: 3×3, AHAP

B) Snatch High Pull + High Hang Snatch: 1×3+1, AHAP

C) FS: 5×3 at 80%

D) BP: 5×5 at 70%

E) Sumo DL: 3×5

F) BB Facepulls: 3×20-30

G) Shoulder I-Y-T: 3×20

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