Thursday 02.28.2019

Hypertrophy

DELOAD; all weights should be lighter than what you used Week 1

A) Deficit DB/KB Sumo Squat/DL: 2×10-15

B) Eccentric Pushups: 2×6

C) SL KB RDL: 2×6-10 e/l

D) Inverted Row: 2×8

E) Step Back Lunge: 2×8 e/l

F) BB Hip Thrust: 1×10

Express

A1) Deficit DB/KB Sumo DL/Squat: 2×10-15

A2) Eccentric Pushup: 2×6

B1) SL KB RDL: 2×6-10 e/l

B2) Inverted Row: 2×8

C) Step Back Lunge: 2×8 e/l

D) BB Hip Thrust: 1×10

Strength

A)      RDLs: 1×6 @ RPE6, 1×6 @ RPE7, 2×6 @ RPE8

B)      Touch & Go Bench Press: 1×6 @ RPE6, 1×6 @ RPE7, 2×6 @ RPE8

C)      (Banded/Weighted) Chin-ups: 3×8 @ RPE-7-8

D)      DB Tricep Rollbacks: 3×15 @ RPE 7-8

Hybrid

A) Jerk: 1×3, 3RM

B) Power Clean + PP: 1×3, (1+1)3, AHAP

C) BS: 3×5

D) DB Lateral Raise: 2×10-15

E) RDL: 3×12-15

F) Tricep Extension: 3×12-15

G) Pullups: 3×10-12

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