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Tuesday 01.16.2018

Jan
16
2018
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Weightlifting

A) 3 Position Snatch: 50/1, 60/1, 65/1, 70/1*2

B) Sotts Press: 3×3, medium-heavy

C) Jerk Balance: 50/3, 60/3, 65/3*3

D) BS: 50/3, 60/3, 65/3, 70/3*3

Hypertrophy

A) Flat DB Press: 5 sets of 3/fail @10RM-20%

B) Seated DB Press: 4 sets of 3/fail @10RM-20%

C) BB Skull Crushers: 4 sets of 3/fail @10RM-20%

D) BB Bent Over Row: 3 sets of 3/fail @10RM-20%

E) Close Stance Toes Forward Squats (with small plate under heels): 3 sets of 3/fail @10RM-20%

F) DB/KB Single Leg RDL (do all sets on one leg, then all sets on other): 4 sets of 3/fail @10RM-20%

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

Strength

DELOAD

A) BS: 3×10 at 75% of 10RM

B) FS: 2×6 at 7RPE

C) Split Squats: 2×8 e/l

D) Back Extensions: 3×10

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