Saturday 02.01.2020

Jon and Jen will be out today for a basketball tournament in Sioux Falls. Good luck to all the strength folks maxing out today!

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: 4×12

B) Incline Close Grip BP: 5xAMRAP (min 8)

C) Wide Pushups (use box if going to floor is too difficult): AFAP 70

D) EZ OH Extension: 5xAMRAP (min 8)

E) Lateral Raises: 4×12

F) DB Hammer Curls: AFAP 70

G) GH Raises: 8×12

H) BB Glute Bridge: 5×15

Express

A1) Stiletto Squats: 4×12

A2) EZ OH Extension: 5xAMRAP (min 8)

B1) GH Raises: 8×12

B2) Incline Close Grip BP: 5xAMRAP (min 8)

C1) Lateral Raises: 4×12

C2) BB Glute Bridge: 5×15

D) Wide Pushups (use box if necessary): AFAP 70

E) DB Hammer Curls: AFAP 70

Strength

Let’s see some big numbers today!!!

A) Squat: MAX OUT

B) BP: MAX OUT

C) DL: MAX OUT

Hybrid

A) Power Snatch + Snatch: 1×2+1, daily max

B) BP: 3×2 +1-10 lbs from last 3×2

C) Flat DB Flyes: 2×6-12

D) BS: 4×3 +1-10 lbs from last 4×3

E) BS: 1xAMRAP @67.5%

F) BB Curls: 2×6-12, to failure

G) DB Rear Lateral Raises: 2×10-15

H) Waitress Carry: 3×30 steps e/a

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s