Tuesday 05.14.2019

How I’m feeling today

Hypertrophy

First heavy week. Go heavier, but leave enough room to grow; you have three weeks of increase after this week.

A) Pushups: 3×10-15

B) Push Press: 3×10

C) Tricep Kickbacks: 3×10 e/a

D) Pullups: 3×10

E) Heels Elevated Goblet Squats: 3×12-15

F) Death March: 3×1 length of gym

G) Optional abs of choice: 3×12

Express

A1) Pushups: 3×10-15

A2) Heels Elevated Goblet Squats: 3×12-15

B1) Push Press: 3×10

B2) Death March: 3x length of gym

C1) Tricep Kickbacks: 3×10 e/a

C2) Pullups: 3×10

D) Optional Abs of choice: 3×12

Strength

A) High Bar Squat: 1x8 @ RPE6, 1x8 @ RPE7, 2x8 @ RPE8

B) Close Grip Floor Press: 1x8 @ RPE6, 1x8 @ RPE7, 2x8 @ RPE8

C) BB Overhead Press: 3x8 @ RPE 7-8

D) Back Extensions: 3×10 @ RPE 7-8

E) Banded Pallof Press: 3×10 @ RPE 7-8

Hybrid

REST

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