Tuesday 10.15.2019

Jen will be out tonight (again! I’m sorry!) for conferences. Text 402-214-7557 with any questions. Hoping life calms down a bit soon!

Hypertrophy

A) BB Hack Squats: 4×10

B) Seated Press: 4×10

C) OH BB Tricep Extensions: 5×10

D) Wide Pullups: 3×8-12

E) SL RDL: 3×10 e/l

F) Abs: 5×10

Optional Glute Finisher

A) Knee Banded Glute Bridge (from floor): 3×10

B) DB Step Back Lunges: 3×10 e/l

Express

A1) BB Hack Squats: 4×10

A2) SL RDL: 3×10 e/l

B1) Seated Press: 4×10

B2) Wide Pullups: 3×8-12

C1) OH BB Tricep Extension: 5×10

C2) Abs: 5×10

Strength

Meet Prep A

A) LBBS: 1×1 at 9RPE, 3×3 at 75%

B) 1-ct Pause BP: 1×1 at 9RPE, 3×3 at 75%

C) Incline BP: 2×6 at 7-8RPE

D) Bent Over EZ Row: 2×8 at 7-8RPE

Non-Meet Prep B

A) 2-ct Pause LBBS: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 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 Flies: 3×15 at 7-8RPE

E) Banded Facepulls: 3×15 at 7-8RPE

F) Planks: 3xAMRAP

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