Tuesday 07.30.2019

 

Happy anniversary to mah boo.

Hypertrophy

A) BS: 3×5

B) BP: 3×8

C) Single Leg Hip Thrust: 3×12 e/l

D) Wide Pullups: 3×AMRAP

E) RDL (any variation; BB, DB, KB): 3×10

F) Banded Seated Hip Abduction: 3×20

Express:

A1) BS: 3×5

A2) BP: 3×8

B1) Single Leg Hip Thrust: 3×12 e/l

B2) Wide Pullups: 3×AMRAP

C1) RDL (any variation; BB, DB, KB): 3×10

C2) Banded Seated Hip Abduction: 3×20

Strength

A) LBBS: 1×1 @ RPE 8, 2×3 @ 83%, 1×3 @ 75%

B) 1-ct Paused Bench Press: 1×1 @ RPE 8, 2×3 @ 83%, 2×3 @ 75%

C) Incline Bench Press: 3×6 @ RPE 7-8

D) Bent Over EZ Bar Row: 3×8 @ RPE 7-8

Hybrid

A) 2 Clean + 2 Jerk: 1×1 AHAP, 2×1 at 90%

B) Pause HBBS: 1×1 AHAP, 3×6 at 75%

C) Step Ups: 3×8 e/l

D) BB Back Extension: 3×12

E) DB BP: 3×12

F) Arnold Press: 3×15

G) Banded Pulldown: 4×12

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