Thursday 12.26.2019

Hypertrophy

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

DELOAD

A) Wide Grip Larsen Press: 1×5 at 6RPE, 1×5 at 7RPE, 1×5 at 8RPE

B) Sumo DL: 1×4 at 5RPE, 1×4 at 6RPE, 1×4 at 7RPE

C) Biceps/Triceps: 2×8 at 7-8RPE

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