Saturday 03.21.2020

REMINDER: Jen and Jon will be gone through the 26th.

Hypertrophy

DELOAD

Next cycle is metabolite training. Please deload properly.

A) Jumping Squats: 2×10

B) Seated UH Pulldown: 2×10

C) Incline Chest Supported Row: 2×10

D) Front Raises: 2×10

E) Hammer Curls (2-arm): 2×10

F) Flat Flyes: 2×10

G) Banded Good Mornings: 2×10

H) Abs of choice: 2×10

Strength

A) Narrow Stance HBBS: 1×8 at 8RPE, 3×6 at 100% of previous

B) Low Bar Good Mornings: 1×10 at 8RPE, 3×8 at 100% of previous

C) Dips: 3×10 at 7-8RPE

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

E) Tricep Pushdowns: 3×15 at 7-8RPE

F) UH EZ Rows: 3×15 at 7-8RPE

Hybrid

A) BS: Find new 1RM, max 4 attempts

B) Power Snatch OR Power Clean: Find new 1RM, max 3 attempts

Jacked and Tan

A) RDL: 3×8

B) Constant Tension BP: 3×12

C) Single-Leg Box Squat: 3×6 e/l

D) Landmine Row: 3×10

E) Knee Banded BB Glute Bridge: 3×8

F) Lateral Raise: 3×12

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