Thursday 01.30.2020

Hey y’all…we’ve had a lot of viruses travel through the gym this year; please make sure you are washing your hands after using the restroom, before touching equipment, and after you’re done working out. Also, please be sure to use disinfecting wipes on any equipment used when you are finished. This will help keep you and everyone around you healthy. Thank you!

Hypertrophy

Sets go up again this week; if you do not have time to add sets, you may do sets from week 2, but you must make sure you are going up in weight.

A) BB Stiletto Squats: 5×8

B) Sumo DL: 6×8

C) SL BB DL: 5×8 e/l

D) Calves on balance beam: 6×20

E) Seated DB Press: 3×12

F) Pullups: AFAP 40

G) Seated DB Shrug: 7×20

H) Supine Grip DB Curls:  6×12

Express

A1) Stiletto Squats: 5×8

A2) Supine Grip DB Curls: 6×12

B1) Seated DB Shrug: 7×20

B2) Sumo DL: 6×8

C1) Calves on Beam: 6×20

C2) SL BB DL: 5×8 e/l

D) Seated DB Press: 3×12

E) Pullups: AFAP 40

Strength

A) LBBS: 3×3 at 75%

B) 1-ct Pause BP: 3×3 at 80%

C) Larsen Press: 3×6 at 7RPE

Hybrid

A) Jerk: 1×1 (1RM)

B) Jerk: 3×3 @80%

C) Power Clean + Push Press: 1×3 (1+1)3, daily max

D) BS: 3×5 +1-10 lbs from last 3×5

E) DB Lateral Raises: 2×10-15, to failure

F) BB RDL: 4×10-12

G) SA DB Press: 4×12 e/a

H) Tricep Extensions: 3×12-15, to failure

I) Pullups: 3×10-12

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