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Saturday 05.05.2018

May
04
2018
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Hypertrophy, Strength, and Hybrid are welcome to follow their regularly scheduled programming for the day, but are ENCOURAGED to take part in Brandon’s Lifting Extravaganza instead! Today is Brandon’s last day (*sad face*) in the gym and we want to make sure it’s a good time. Pick 3 lifts (Snatch, CJ, FS, BS, BP, Press, Power Clean, Power Snatch) and MAX OUT while your friends hype you up. Also, TACOS.

Weightlifting

MAX OUT YO

Hypertrophy

A) Close Stance Toes Forward Squats (just below parallel!): 3 sets of 3/fail @10RM-10%

B) Underhand Pulldowns: 5 sets of 3/fail @10RM-10%

C) EZ Bent Over Row: 4 sets of 3/fail @10RM-10%

D) BB Upright Row: 5 sets of 3/fail @10RM-10%

E) EZ Curl: 5 sets of 3/fail @10RM-10%

F) SL RDL (DB/KB in each hand): 4 sets of 3/fail @10RM-10%

G) Low Incline DB Press: 4 sets of 3/fail @10RM-10%

H) Candlesticks: 5 sets of 3/fail @10RM-10%

Strength

A) DL: 3″ blocks – 5×3 at 8RPE

B) Box DL: 4×5 at 7-8RPE

C) Glute Bridges: 3×10

D) GH Raises: 3×10

Hybrid

A) Hang Snatch: 1×3

B) Bench: 3×2 +1-10 from last time you did 3×2

C) Incline Bench Press: 2×6-12

D) BS: 4×3 +1-10 from last time you did 4×3

E) DB Curls: 2×6-12

F) DB Rear Lateral Raises: 2×10-15

G) Pallof Press: 4×10 e/s

H) T2B: 3×20

Artis Barbell

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