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Saturday 11.18.2017

Nov
20
2017
by : . Posted in : Post

One of my favorite quotes from Glennon Doyle Melton. Sometimes we sabotage our own efforts by thinking about where we want to be versus where we are, or by looking too far down the road. We think of all the workouts it will take to get that PR, or all the meals to plan and cook to drop the weight, or all the events we are going to have to miss to get to our aesthetic or athletic goals. Don’t do this. Break it down. Take it one week, one day, one hour at a time. One minute at a time. One workout at a time. One meal at a time. One good decision at a time. Do the next right thing, one thing at a time. THIS is how you get to where you want to go.

Weightlifting

New Program, ya’ll

A) 3 Position Snatch: 50/1, 55/1, 60/1, 65/1*3

B) Jerk Balance: 50/6, 55/6, 60/6*3

C) Clean Grip Shrugs (Power Position): 50/6, 55/6, 60/6, 65/6*2

D) BS: 50/6, 55/6, 60/6, 65/6*2

Hypertrophy

Reps: 8-14, rest as needed between sets

A) Underhand Banded Pulldown: 3 sets of 2/fail @10RM-7.5%

B) Inverted Row: 3 sets of 2/fail @10RM-7.5%

C) BB Upright Row: 3 sets of 2/fail @10RM-7.5%

D) Two-Arm DB Curl: 4 sets of 2/fail @10RM-7.5%

E) Back Extensions (Wtd): 2 sets of 2/fail @10RM-7.5%

F) Close Grip Pushups: 2 sets of 2/fail @10RM-7.5%

G) Leg Raises or Strict T2B: 4 sets of 2/fail @10RM-7.5%

Strength

DELOAD

A) DL: 3×3 @75% of 3RM

B) Box DL: 3×5 at 6RPE

C) Glute Bridges: 2×10

D) GH Raises: 2×10


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