Thursday 06.20.2019

Hypertrophy

First week! Weights should be light enough to complete 20-30 reps first set, whatever you can get for subsequent sets. Minimal rest, only enough to catch our breath (10-50 seconds).

A) Knee Banded Glute Bridges: 3 sets

B) BB Split Lunges (may use bodyweight only if necessary): 4 sets

C) Heels Elevated Pulse Squats: 3 sets

D) High Incline DB Press: 3 sets

E) Banded Chinups: 3 sets

F) DB Front Raise: 3 sets

G) Abs of choice: 4 sets

Express

SAME AS ABOVE

Strength

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

B) Narrow Grip Larsen Press: 1×6 @ RPE6, 1×6 @ RPE7, 2×6 @ RPE8

C) Belt Squats: 3×8 @ RPE 7-8

D) Banded Chest Flyes: 3×8 @ RPE 7-8

Hybrid

A) Muscle Snatch + 2 Power Snatches: 3×1+2

B) Pause FS: 3×3 at 75%

C) FS: 1xAMRAP at 75%

D) DL: 4×5 at 75%

E) DB RDL: 3×10

F) Pause BP: 4×6 at 75%

G) Pause BP: 1xAMRAP at 75%

H) DB Arnold Press: 4×12

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