Happy Thanksgiving!
Open Gym 7:00a-9:00a
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WEIGHTLIFTING
5 sets at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Push Press
70% 1×3
75% 1×3
80% 2×3
Seated Row
10(L) 8(M) 6(MH) 4(H)
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Dumbbell Lateral Raise
10(H) 12(MH) 14(M) 16(L)
Nautilus AB
3×15 (M)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Dynamic Bench Press
55% 8×3
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 3×5(M)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
“All things excellent are as difficult as they are rare.”
~Baruch Spinoza
