Tuesday 09.10.2019

Hypertrophy

A) Close Stance Toes Forward Squats: 3×10

B) Wide Grip Bench Press: 3×10

C) EZ Overhead Tricep Extensions: 3×10

D) Wide Grip Pullups: 3×8-12

E) GH Raise: 3×10

F) Lateral Banded Walk: 3×20 each direction (left and right)

Express

A1) Close Stance Toes Forward Squats: 3×10

A2) Wide Grip Bench Press: 3×10

B1) Wide Grip Pullups: 3×8-12

B2) EZ OH Tricep Extensions: 3×10

C1) GH Raise: 3×10

C2) Banded Lateral Walk: 3×20 e/d

OPTIONAL Glute Finisher (cannot superset, but shouldn’t take more than 5-10 minutes maximum)

A) Banded Standing Hip Abduction: 3×12-20

B) Side Lying Hip Raise: 3×12 e/s

C) Elevated Straddle Lift (feet elevated, DB in hands, femur parallel to floor, large forward torso lean): 3×12

Strength

A) High Bar Squat: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

B) Close Grip Floor Press: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

C) BB Overhead Press: 3×8 @ RPE 7-8

E) Back Extensions: 3×10 @ RPE 7-8

F) Banded Pallof Press: 3×10 @ RPE 7-8

Hybrid

A) Power Snatch: 4×3 at 70-75%

B) BS: 3×6

C) BP: 3×3

D) Close Grip BP: 3×8

E) KB Suitcase DL: 3×10

F) GH Raise: 3×10

G) Wtd Walking Lunges: 3×12 e/l

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