Thursday 03.12.2020

Hypertrophy

A) Chest Elevated Hip Thrusts: 6×10

B) DB Bulgarian Split Squats: 7×8 e/l

C) DB/BB Walking Lunges: 6×10 e/l

D) Incline Wide Grip BP: 5×10

E) UH Pullups: 6×10

F) BB Facepull: 6×12

G) Calves of choice, 2-ct pause at top: 7×15

Express

A1) Chest Elevated Hip Thrusts: 6×10

A2) Incline Wide Grip BP: 6×10

B1) DB Bulgarian Split Squats: 7×8 e/l

B2) UH Pullups: 6×10

C1) DB/BB Walking Lunges: 6×10 e/l

C2) BB Facepull: 6×12

D) Calves, 2-ct pause at top: 7×15

Strength

NEW PROGRAM!

A) 2-ct Paused DL (pause just off floor): 1×8 at 8RPE, 3×6 at 100% of previous

B) BB Overhead Press: 1×10 at 8RPE, 3×8 at 100% of previous

C) Wide Grip OH Pullsups: 3×10 at 7-8RPE

D) Pistols: 3×10 at 7-8RPE (weighted or assisted)

E) DB Pullovers: 5×15 at 7-8RPE

Hybrid

A) Snatch: 3×2 at 80-85%

B) CJ: 3×2 at 80-85%

C) FS: 2×3 at 85%

D) Side Planks: 2x45sec e/s

Jacked and Tan

A) Eccentric-focused BP (4-sec lowering phase): 3×6

B) Back Extension w/DB or BB: 3×12

C) Chinup: 3xAMRAP (5-12)

D) BS: 3×5

E) BB Frog Pump: 2×30

F) Extra Side Lying Hip Abduction: 2×30 e/l

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