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Saturday 09.02.2017

Sep
03
2017
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A fascinating story about the gut bacteria of elite athletes. Read more here: http://www.genengnews.com/gen-news-highlights/athletic-microbiome-could-be-fitness-gut-check/81254832

Weightlifting

A) Snatch from knee: 80/3, 85/2, 80/2*2

B) Clean + Jerk: 80/2+1, 85/1+2, 85/2+1, 80/1+2

C) Snatch Pull: 80/3, 90/2, 85/2, 80/3*2, 80/2*2

D) FS: 80/3, 90/2, 85/2, 90/2, 85/2, 80/3*2

E) Good Morning: 80/3, 85/2*3, 80/2*2

F) GHD Situps: 3×12

Hypertrophy

A) Pullups: 4 sets of 3/fail @10RM-20% OR 65% of 1RM

B) 2 arm DB Row: 3 sets of 3/fail @10RM-20% OR 65% of 1RM

C) Single Arm Leaning Lateral Raises: 4 sets of 3/fail @10RM-20% or 65% of 1RM

D) DB Twist Curl: 4 sets of 3/fail @10RM-20% or 65% of 1RM

E) Low Bar Good Morning: 3 sets of 3/fail @10RM-20% or 65% of 1RM

F) Pushups: 3 sets of 3/fail @10RM-20% OR 65% of 1RM

G) V-ups: 4 sets of 3/fail @10RM-20% OR 65% of 1RM

Strength

A) BS: 3×5

B) Press: 3×5

C) RDL: 3×10

D) Pushups: 3×10

E) Abs of choice: 3×10

 


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