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Tuesday 09.12.2017

Sep
12
2017
by : . Posted in : Post

9/11 Tribute In Light. NYC. Statue of Liberty, World Trade Center Tower One.

A day late, but important to remember nonetheless.

Weightlifting

A) Snatch: 80/3, 85/2, 80/3

B) Power Clean: 80/3, 85/2*3, 75/3*4

C) Rack Jerk: 80/3, 85/2, 80/2

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

E) RDL: 80/3, 85/2, 80/3, 80/2*2

F) Press: 3×5

G) Strict T2B: 3×10

Hypertrophy

A) Bench Press: 4 sets of 1/fail @10RM-15% OR 70% of 1RM

B) Seated DB Press: 3 sets of 1/fail @10RM-15% OR 70% of 1RM

C) BB Overhead Tricep Extension: 4 sets of 1/fail @10RM-15% OR 70% of 1RM

D) Chest-Supported Row: 3 sets of 1/fail @10RM-15% OR 70% of 1RM

E) HBBS: 3 sets of 1/fail @10RM-15% OR 70% of 1RM

F) Banded Lying Leg Curl: 3 sets of 1/fail @10RM-15%

G) Hanging Knee Raises: 4 sets of 1/fail @10RM-15% OR 70% of 1RM

Strength

STRENGTH PROGRAMMING WILL BE CHANGING SOON. Please contact Jen for appropriate deload and max out instructions in order to prepare you for the upcoming cycle.

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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