Thursday 07.18.2019

Hypertrophy

NEW CYCLE! This week is DELOAD, so go easy/light and be ready to go heavy next week.

A) Chest Elevated Hip Thrust: 2×5

B) Press: 2×8

C) Goblet Squat: 2×12

D) Ring Row (Feet elevated if possible): 2×8

E) Back Extensions: 2×10

F) Banded Standing Hip Abduction: 2×10

Express

A1) Chest Elevated Hip Thrust: 2×5

A2) Press: 2×8

B1) Goblet Squat: 2×12

B2) Ring Row: 2×8

C1) Back Extensions: 2×10

C2) Banded Standing Hip Abduction: 2×10

Strength

A) Pin Press: 1×4 @ RPE9, 2×4 @ 75%, 2×4 @ 72%

B) Deadlift: 1×1 @ RPE8, 2×5 @ 80%, 1×5 @ 70%

C) Belt Squats: 3×8 @ RPE 7-8

D) Underhand Banded Lat Pulldowns: 3×8 @ RPE 7-8

Hybrid

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

B) FS: 1×5, 5RM

C) DL: 3×3-5 at 85%

D) BB Row: 4×12

E) Pause BP: 3×3-5 at 85%

F) Pause BP: 1xAMRAP at 75%

G) DB Arnold Press: 4×12

H) Lat Pulldown: 4×10

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