Thursday 05.23.2019

Hypertrophy

A) SLRDL: 4×10-15 e/l

B) Pistol Squats: 4×10 e/l

C) High Box Step Downs (use rings for support): 4×12 e/l

D) BB Upright Row: 3×12

E) Calf Raises: 4×20

Express

A1) SLRDL: 4×10-15 e/l

A2) BB Upright Row: 3×12

B1) Pistol Squats: 4×10 e/l

B2) Calf Raises: 4×20

C) High Box Step Down (rings for support): 4×12

Strength

A) GHR: 1×10 @ RPE6, 1×10 @ RPE7, 2×10 @ RPE8

B) Incline Bench Press: 1x8 @ RPE6, 1x8 @ RPE7, 2x8 @ RPE8

C) DB Bench Press: 3×10 @ RPE 7-8

D) Banded Face Pulls: 3×10 @ RPE 7-8

E) Banded Lat Pulldowns: 3×10 @ RPE 7-8

Hybrid

A) Clean + 2FS + Jerk: 1×1 (AHAP)

B) FS: 1×5

C) FS: 2×1 at 90% of set of 5

D) Snatch Grip RDL: 3×10

E) Pause Bench: 5×7 at 70%

F) Lat Pulldown: 4×12

G) DB Lateral Raise: 3×12

H) Tricep Extension: 3×12

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