Thursday 07.25.2019

Please join us this Saturday morning for the Gretna Days parade! We would love to have a huge group walking with us. Lineup at Gretna Middle School between 9:30 and 10:00. Parade starts at 10:30!

Hypertrophy

First heavy week! Go heavy enough for it to be challenging, but leave room to go up in the following three weeks.

A) Chest Elevated Hip Thrust: 3×5

B) Press: 3×8

C) Goblet Squat: 3×12

D) Ring Row (Feet elevated if possible): 3×AMRAP

E) Back Extensions: 3×10

F) Banded Standing Hip Abduction: 3×10

Express

A1) Chest Elevated Hip Thrust: 3×5

A2) Press: 3×8

B1) Goblet Squat: 3×12

B2) Ring Row: 3×AMRAP

C1) Back Extensions: 3×10

C2) Banded Standing Hip Abduction: 3×10

Strength

A) Pin Press: 1×3 @ RPE9, 2×3 @ 83%, 2×3 @ 75%

B) Deadlift: 1×1 @ RPE8, 2×3 @ 83%, 1×3 @ 75%

C) Belt Squats: 3×8 @ RPE 7-8

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

Hybrid

A) Power Clean + 5 Push Press: 1×1, AHAP

B) FS: 1×4, 4RM

C) DL: 4×2 at 88%

D) BB Row: 4×10

E) Pause BP: 4×3 at 88%

F) Close Grip Larsen Press: 4×6

G) Pullups: 4×8-12

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