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Tuesday 12.05.2017

Dec
05
2017
by : . Posted in : Post

Congrats to Mattie Rogers on her stellar performance at Worlds this weekend, sweeping bronze in the women’s 69s.

Weightlifting

A) 3 position snatch: 50/1, 55/1, 60/1, 65/1

B) Power Jerk: 50/5, 55/5, 60/5, 65/5

C) Clean Pull: 60/5, 70/5, 80/5, 90/5

D) FS: 50/5, 55/5, 60/5, 65/5

E) Good Morning: 3×5, medium-heavy

Hypertrophy

NEW CYCLE

A) Wide Grip BP: 4 sets of 3/fail at 10RM-15%

B) Incline DB Press: 3 sets of 3/fail @10RM-15%

C) BB Tricep Extension: 4 sets of 3/fail 10RM-15%

D) 2 ARM DB Row (DB Parallell to each other): 3 sets of 3/fail @10RM-15%

E) HBBS: 3 sets @10RM-15%

F) Hanging Hamstring Curl: 3 sets of 3/fail @10RM-15%

G) GHD Situps: 4 sets 0f 3/fail @10RM-15%

Strength

A) BS: 3×1 at 80-85%, 1×2 at 77.5-85%

B) DL: Up to 1RM at 9.5RPE

C) DL: Drop 6-10%x2x1

D) Back Extensions: 3×12


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