Tuesday 02.25.2020

Hypertrophy

A) 1-ct Close Grip BP: 5×8

B) Seated BB Press: 4×8

C) BB Skullcrushers: 5×10

D) UH EZ Bar Row: 4×12

E) FS: 4×10

F) Stiff Legged DL: 4×10

G) Abs OR Shrugs: 5×12-15

Express

A1) 1-ct Pause BP: 5×8

A2) UH EZ Bar Rpw: 4×12

B1) Seated Press: 4×8

B2) Stiff Legged DL: 4×10

C1) BB Skullcrushers: 5×10

C2) FS: 4×10

D) Abs or Shrugs: 5×12-20

Strength

Strength

A) HBBS: 1×10 at 8RPE, 3×7 at 100% of previous

B) Wide Grip BP: 1×10 at 8RPE, 3×7 at 100% of previous

C) Bent Over Row: 4×10 at 7-8RPE

D) Banded Facepulls: 4×15 at 7-8RPE

E) Banded Tricep Pushdowns: 4×15 at 7-8RPE

Hybrid

A) Snatch: 1×3 (3RM)

B) Clean + Jerk: 1×3+1, daily max

C) BS: 3×4 at 80%

D) BP: 1×8 (8RM)

E) BP: 3×10

F) DB Rear Lateral Raise: 2×10-15

G) DB Upright Row: 3×12

H) Landmine Oblique Twists: 4×10 e/s

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