Friday 29/03/2019
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
Metcon
Metcon (AMRAP – Rounds and Reps)
Paired
60 Cal Row
60 STOH
40 Cal Row
40 STRICT HSPUS
20 cal Row
20 Ring muscle ups
60 Cal Row
60 STOH
40 Cal Row
40 STRICT HSPUS
20 cal Row
20 Ring muscle ups
Rx – 70/45, Ring muscle ups
Int – 60/40, CTB, 12cm reduced strict hspus
Sc – 40/30, pull ups, HRPUS
Int – 60/40, CTB, 12cm reduced strict hspus
Sc – 40/30, pull ups, HRPUS
Strength & Conditioning
Clean and Jerk (find max )
Accessories
5 Rounds
30 sec hollow hold
12 GHD SIT ups
20 sec Parallet L hold
30 sec hollow hold
12 GHD SIT ups
20 sec Parallet L hold
* 15 second transition between movements, rest as needed between rounds.
12/9 cal aab
* partner ttb challenge
7 Wall angels