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Thursday 02.15.2018

Feb
19
2018
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Ignore what he says here about chains, but the rest is good info.

Weightlifting

LIGHT WEEK

A) 3 Position CJ: 60/1, 65/1, 70/1, 75/1, 70/1

B) Snatch Balance: 60/2, 65/2, 70/2, 75/2, 70/2

C) Walking Lunges, front rack (% of clean, 2/e/l): 40/1, 50/1, 55/1, 60/1, 65/1

D) RDL: 60/2, 65/2, 70/2, 75/2, 70/2

Hypertrophy

NEW CYCLE – rep range 5-10, 3 is too few, 11+ is too many

A) Deficit DL: 3 sets of 3/fail @10RM+5%

B) FS: 3 sets of 3/fail @10RM+5%

C) Step Ups: 3 sets of 3/fail @10RM+5%

D) High Incline DB BP: 3 sets of 3/fail @10RM+5%

E) Pullups: 2 sets of 3/fail @10RM+5%

F) DB Rear Lateral Raise: 2 sets of 3/fail @10RM+5%

G) Stair Calves, tempo 3 up, 3 pause, 3 down: 3 sets of 3/fail @10RM+5%

Strength

DELOAD

A) BP: 3×3 at 80% of 3RM

B) Spoto Press: 2×4 at 6RPE

C) Banded Pulldowns: 3×10

D) DB Skullcrushers: 2×8

E) DB Curls: 2×8

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