Friday 22/03/2019
Hypertrophy phase starts post open after testing week, our next cycle will include:
6 week hypertrophy
8 week Strength (eccentric, isometric & concentric focus)
6 week endurance
6 week hypertrophy
8 week Strength (eccentric, isometric & concentric focus)
6 week endurance
Movement Prep
Strength & Conditioning
Overhead Squat (4 x 6 @ 55-60%)
2 second pause in bottom
Work on stability and control
Work on stability and control
Metcon
Metcon (Time)
For time (Paired)
2 Rounds
10 Deadlifts
12 TTB
2 Rounds
8 Deadlifts
12 TTB
2 Rounds
6 Deadlifts
12 TTB
* pair up as male-female pair if possible, all movements are to be synchronized
Rx M – 100, 130, 150
F – 65, 85, 100
Int M – 80, 100, 130
F – 52.5, 65, 85
Sc work specific to you as an individual
Accessories
4 x
400m Run
20 sec parallet L hold
40m Sled push 80/50
400m Run
20 sec parallet L hold
40m Sled push 80/50
12/9 calories
12 banded good mornings
10 single leg hip extensions
4 strict ttb