Tuesday 09.24.2019

 

Hypertrophy

DELOAD

Please go LIGHT LIGHT LIGHT this week to recover from the last few weeks of training and to prepare yourself for next week.

A) BB Hack Squats: 2×6

B) Seated Press: 2×6

C) OH BB Tricep Extensions: 2×6

D) Wide Pullups: 2×5

E) SL RDL: 2×6 e/l

F) Abs: 2×6

Optional Glute Finisher

A) Knee Banded Glute Bridge (from floor): 2×10

B) DB Step Back Lunges: 2×5 e/l

Express

A1) BB Hack Squats: 2×6

A2) SL RDL: 2×6 e/l

B1) Seated Press: 2×6

B2) Wide Pullups: 2×5

C1) OH BB Tricep Extension: 2×6

C2) Abs: 2×6

Strength

NEW PROGRAMMING courtesy of Coach Bailey. Meet competitors do Program A, non-competitors do Program B.

Program A

A) LBBS: 1×1 at 8RPE, 2×5 at 75%, 1×5 at 68%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×5 at 75%, 2×5 at 68%

C) Incline BP: 3×6 at 7-8RPE

D) Bent Over EZ Row: 3×8 at 7-8RPE

Program B

A) 2-ct Pause LBBS: 1×6 at 6RPE, 1×6 at 7RPE, 2×6 at 8RPE

B) Banded BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) Chest Supported Row: 3×10 at 7-8RPE

D) Banded Pec Flyes: 3×15 at 7-8RPE

E) Banded Facepulls: 3×15 at 7-8RPE

F) Planks: 3xAMRAP

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