Thursday 04.18.2019

Hypertrophy

A) Stiff Legged DL: 4×8

B) DB Walking Lunges: 4×10 e/l

C) Russian KB Swings: 4×10-20 heavy, squeeze glutes at top

D) Chinups: 4×10

E) Press: 4×10

Express:

A1) Stiff Legged DL: 4×8

A2) Chinups: 4×10

B1) DB Walking Lunges: 4×10 e/l

B2) Press: 4×10

C) Russian KB Swings: 4×10-20, heavy, squeeze glutes at top

Strength

A) LBBS: 3×1 at 6RPE

B) 2-count Pause Bench: 1×4 at 6RPE, 1×4 at 7RPE, 2×4 at 8RPE

C) Back Extensions: 3×8 at 7-8RPE

D) SA DB Rows: 3×8 at 7-8RPE

Hybrid

A) 3-position Snatch: 1×1 (Daily Max)

B) Clean + FS + Jerk: 1+2+1

C) DB Rear Lateral Raise: 2×10-15

D) BB Curl: 3×10-12

E) BB Jump Squats: 4×10 at 30-40%

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