Saturday 09.14.2019

Hypertrophy

A) Stiff Legged DL: 3×10

B) Front Rack BB Step Back Lunges: 3×10 e/l

C) Seated DB Press: 3×12

D) Chest Elevated Hip Thrust: 3×12

E) Chinups: 3×8-12

F) BB Upright Row: 3×10

G) Calf Raises: 3×12-20

H) Banded Monster Walk: 3×20 forward/back

Express

A1) Stiff Legged DL: 3×10

A2) Seated DB Press: 3×12

B1) Front Rack BB Step Back Lunges: 3×10 e/l

B2) Chinups: 3×8-12

C1) Chest Elevated Hip Thrust: 3×12

C2) BB Upright Row: 3×10

D1) Calf Raises: 3×12-20

D2) Banded Monster Walk: 3×20 forward/back

OPTIONAL Glute Finisher

Makeup Tuesday or Thursday OR repeat Tuesday or Thursday

Strength

A) 2-in Deficit Deadlift: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

B) WG Larsen Press: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

C) Belt Squats: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

D) Underhand EZ Bar Row – 8 min AMRAP @ 65% of max (something you could do for 10-12 reps unbroken

Hybrid

A) Clean + Power Jerk: 1×2+2, AHAP

B) Snatch Pull: 5×3 at 100%

C) BS: 4×3

D) Sumo DL: 1×3, AHAP

E) Press: 3×6 at 60-65%

F) BB Row: 3×12

G) Deadbugs: 3×12 e/s

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