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Saturday 03.31.2018

Mar
31
2018
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Happy Easter (one day early), friends!

Weightlifting

Warmup:

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

Movement Prep:

Main:

A) Snatch Grip BTN Push Press + Heaving Snatch Balance (% of Snatch): 70/1+2*4

B) Clean from Blocks: 70/2*5

C) Pause (2-sec) BS: 70/3*4

D) Snatch Grip Deficit DL (% of Snatch): 90/5*4

E1) GH Raises: 3×10

E2) Reverse Hyper: 3×10

Cooldown:

Stretch and hold 60 seconds for Each: Hamstrings, Hip Flexors, Piriformis, Calves, Quadriceps, Groin, Chest, Tris

Hypertrophy

A) BB Hack Squat: 2 sets of 3/fail @10RM-10%

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

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

D) Hammer Curl: 4 sets of 3/fail @10RM-10%

E) GH Raises: 2 sets of 3/fail @10RM-10%

F) Wide Grip BP: 2 sets of 3/fail @10RM-10%

G) DB Shrugs: 3 sets of 3/fail @10RM-10%

Strength

A) DL: Up to 8RM at 8RPE

B) DL: Drop 8-12%x2x8

C) Snatch Grip RDL: 3×6 at 7RPE

D) Belt Squat: 2×10 at 7RPE

E) Glute Bridges: 3×10

F) GH Raises: 3×10

Hybrid

A) Clean + Power Jerk: 1×2+2

B) Snatch Pull: 5×3 at 100%

C) BS: 4×3 +1-10 from last time

D) DL: 1×3

E) Press: 3×5 at 60-65%

F) Tricep Extensions: 3×12-15

G) SA DB Row: 3×12 e/a

H) T2B: 3×20

Artis Barbell

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