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Saturday 07.22.2017

Jul
23
2017
by : PakdheBudi Kayamara. Posted in : Post

GYM IS CLOSED TODAY DUE TO THE DUO!!! Please come and cheer on your fellow athletes!!!

I am posting workouts in the event that you wish to do some portions or all portions on your own. If not, no worries, see you Tuesday!

Weightlifting

A) Jerk with 2-sec pause in catch: 60/4, 70/4, 75/3*4

B) BS: 60/5, 70/4, 75/3*5

C) Press: 60/5, 70/4, 75/3*5

D) Snatch Grip RDL (% of snatch): 60/5, 70/5, 80/5*5

Hypertrophy

A) Pullups: 4 sets of 3/fail @10RM-10%

B) 2-arm DB Row: 3 sets of 3/fail @1-RM-10%

C) BB Upright Row: 4 sets of 3/fail @10RM-10%

D) Close Grip BB Curl: 4 sets of 3/fail @10RM-10%

E) Seated Good Mornings: 3 sets of 3/afil @10RM-10%

F) Wide Grip Bench Press: 3 sets of 3/fail @10RM-10%

G) Abs of choice: 3 sets of 3/fail @1-RM-10%

Strength

A) BS: 3×5

B) Bench Press: 3×5

C) Step Ups: 3×10 e/l

D) Skull Crushers: 3×10

E) Abs of choice: 3×10


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