Thursday 08.15.2019

Please don’t forget, Jen and Jon will be gone Friday through Monday!

Hypertrophy

LAST HEAVY WEEK! Go heavy and earn your deload that is coming next week.

A) Chest Elevated Hip Thrust: 4×4

B) Press: 4×6

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: 4×4

A2) Press: 4×6

B1) Goblet Squat: 3×12

B2) Ring Row: 3×AMRAP

C1) Back Extensions: 3×10

C2) Banded Standing Hip Abduction: 3×10

Strength

MEET WEEK!

A) LBBS: 3×1 @ 65%

B) 1-ct Paused Bench Press: 3×1 @ 70%

C) Deadlift: 3×1 @ 60%

Hybrid

A) Power Snatch: 4×2 at 70%

B) CJ: 3×1 at 80%

C) FS: 3×6 at 75%

D) Pause BP: 3×2 AHAP

E) DB Flat BP: 4×10

F) Pullups: 4×8-12

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