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Thursday 07.05.2018

Jul
06
2018
by : dijakarta1. Posted in : Post

How y’all feelin’ today? Honestly, I don’t care…take some B-12 and ibuprofen, drink some water, and get your patootie to the gym.

Weightlifting

A) 7FS/13BS x 4 sets @94% of Tuesday’s weight

B) Clean Pull + Hang Power Clean: 50/3+2, 60/3+2, 70/3+2, 75/3+2*3

C) GH Situps: 3×20

Hypertrophy

NEW CYCLE; Heavy, small sets of 3-8 reps

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

B) Low Bar BS: 3 sets of 3/fail @10RM+5%

C) BB Front Rack Walking Lunge: 3 sets of 3/fail @10RM+5%

D) Incline Wide Bench Press: 3 sets of 3/fail @10RM+5%

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

F) BB Upright Row: 2 sets of 3/fail @10RM+5%

G) BB Calf Raises: 3 sets of 3/fail @10RM+5%

Strength

A) Press Warmup: 40/5, 50/5, 60/5

B) Press (% of 90%): 70/3, 80/3, 90/3+AMRAP

C) Banded Pulldown: 5×12

D) SA DB Tricep Kickback: 5×10

Hybrid

A) Snatch + Hang Snatch + High Hang Snatch: 3 sets of 1+1+1, same weight for all sets

B) Clean + FS + Jerk: 1 sets of 1+2+2 AHAP

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

D) BP: 3×5 +1-10 lbs from last time you did 3×5

E) DB Rear Lateral Raises: 2×10-15

F) SA DB Row: 3×12 e/a

G) SA Farmers Carry: 4x 30 steps e/a

Artis Barbell

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