Saturday 03.23.2019

PLEASE COME TOMORROW! Donations not required, I just need as many bodies in the room as I can get! Your presence would be much appreciated!

Hypertrophy

A) Shoulder and Foot Elevated SL Hip Thrust: 2×10 e/l

B) DB Incline Press: 2×10

C) SL DB DL: 2×10 e/l

D) DB Bent Over Row: 2×12

E) SL Hanging Hamstring Curl: 2×10 e/l

F) SL Lying Hip Abduction: 2×20 e/l

G) Constant Tension BB Hip Thrust: 2×8

Express

A1) Shoulder and Foot Elevated SL Hip Thrust: 2×10 e/l

A2) DB Incline Press: 2×10

B1) SL DB DL: 2×10 e/l

B2) DB Bent Over Row: 2×12

C1) SL Hanging Hamstring Curl: 2×10 e/l

C2) SL Lying Hip Abduction: 2×20 e/l

D) Constant Tension BB Hip Thrust: 2×8

Strength

A) 1-ct Pause Bench: 1×4 at 8RPE, 3×4 at 75%

B) HBBS: 1×6 at 6RPE. 1×6 at 7RPE, 2×6 at 8RPE

C) DB Pec Flyes: 3×8 at 7-8RPE

D) Landmine Rows: 3×8 at 8RPE

Hybrid

A) Clean + Power Jerk: 1×2

B) Snatch Pull: 4×5 at 110%

C) BS: 4×3

D) DL: 1×3

E) Press: 3×10

F) Dips: 2×8-12

G) DB Row: 3×12-15

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