Thursday 10.12.2019

Hypertrophy

FIRST HEAVY WEEK!

A) BB Hip Thrust OR Glute Bridge: Choose any weight and rep scheme and go for a PR!

B) Pause BB Hip Thrust OR Glute Bridge (3 second pause): 3×3

C) Chinup: 3xAMRAP

D) Hand Release Pushups: 3xAMRAP

E) Delt Triad: 2×10/10/10

F) Straddle Lift: 3×12

Strength

A) Tempo Spoto Press (0-2-0): 1×4 at 8RPE, 2×4 at 75%, 2×4 at 72%

B) DL: 1×1 at 8RPE, 2×5 at 80%, 1×5 at 70%

C) Belt Squats: 3×8 at 7-8RPE

D) UH Lat Pulldowns: 3×8 at 7-8RPE

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