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Tuesday 03.20.2018

Mar
21
2018
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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:
Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 10 yrds
Squatted Lateral Walk with Band x 10 yrds (Left/Right)
Barbell Squats (keep weight light) x 10 reps
Main:
A) Snatch: 80/1*4
B) Power Jerk + Split Jerk: 65/2+1*4
C) BS: 80/1, drop 20kgx2x5
D1) Incline BB Retract and Row: 3×10
D2) HSPU: 3×10
E2) Death March: 3x20yds
E2) Back Extension: 3×10
Cooldown:
Stretch and hold 60 seconds for Each:
Hamstrings
Hip Flexors
Piriformis
Calves
Quadriceps
Groin
Chest
Tris
Hypertrophy
NEW CYCLE; rep range 8-14, rest as needed
A) Wide Grip BP: 3 sets of 3/fail @10RM-15%
B) Incline Close Grip BP: 3 sets of 3/fail @10RM-15%
C) Banded Tricep Pushdown: 4 sets of 3/fail @10RM-15%
D) T-Row: 3 sets of 3/fail @10RM-15%
E) BB Hack Squat (may only use bodyweight; this needs to be light to ensure proper mechanics for maximum quad focus): 2 sets of 3/fail @10RM-15%
F) GH Raises: 2 sets of 3/fail @10RM-15%
G) DB Shrugs: 3 sets of 3/fail @10RM-15%
Strength
MAX OUT WEEK; Choose one or two of BS, FS, DL, BP, Press to max out today
Hybrid (NEW!)
A) BS: 3×6 at 70%
B) BP: 3×3 at 85%
C) Incline BP: 1×6-12
D) Incline DB Flyes: 2×10-15
E) Dips: 2×8-12
F) BB Skull Crushers: 2×6-12
G) Banded Tricep Pushdowns: 2×10-15
H) Lateral Raises: 2×10-15
I) Rear Lateral Raises: 2×10-15
J) Hanging Knee to Elbows: 3×20
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