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Tuesday 05.01.2018

May
02
2018
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Mmmmhmmmmm.

Be on the lookout for an announcement later this week about additional barbell classes (yay!!!!!)!

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: 80/3, Drop 15kgx2x5

D1) Incline BB Retract and Row: 3×10

D2) HSPU: 3×10

E1) 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

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

B) Incline Wide Grip BP: 4 sets of 3/fail @10RM-10%

C) EZ Skull Crushers: 5 sets of 3/fail @10RM-10%

D) 2-arm DB Parallel Row: 4 sets of 3/fail @10RM-10%

E) Close Stance Toes Forward Squats (just below parallel!): 4 sets of 3/fail @10RM-10%

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

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

Strength

A) BS: Up to 4RM at 9RPE

B) BS: Drop 8-12%x3x4

C) Pause Squat: 2×5 at 7-8RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

Hybrid

A) Snatch: 1×2

B) CJ: 2×2 at 80-85%

C) BS: 3×6 +1-10 from last time you did 3×6

D) Bench: 3×5

E) Half Kneeling SA KB Press: 4×15 e/a

F) DB Rear Lateral Raise: 2×10-15

G) Banded Pulldowns: 4×10-15

Artis Barbell

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