Tuesday 09.24.2019




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


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


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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