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Saturday 11.04.2017

Nov
05
2017
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Jon Day loves the barbell (photo courtesy of Chris Baldwin Photography)

Weightlifting

A) Snatch: 80/3, 85/2, 90/1, 95/1, 100/1, 80/2*3

B) CJ: 80/2, 85/2, 90/1, 95/1, 100/1, 90/1, 80/2

C) Press from Split: 3×5

D) GHD Situps: 3×20

E) Back Extensions: 3×12

Hypertrophy

NEW CYCLE

Reps: 8-14, rest as needed between sets

A) Underhand Banded Pulldown: 3 sets of 3/fail @10RM-15%

B) Inverted Row: 3 sets of 3/fail @10RM-15%

C) BB Upright Row: 3 sets of 3/fail @10RM-15%

D) Two-Arm DB Curl: 4 sets of 3/fail @10RM-15%

E) Back Extensions (Wtd): 2 sets of 3/fail @10RM-15%

F) Close Grip Pushups: 2 sets of 3/afil @10RM-15%

G) Leg Raises or Strict T2B: 3 sets of 3/fail @10RM-15%

Strength

A) DL: 3″ blocks – 5×3 at 8RPE

B) Box Deadlift: 4×5 at 7-8 RPE

C) Glute Bridges: 3×10

D) GHR or Back Extensions: 3×10


Artis Barbell

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