Hypertrophy Phase: Week 3

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Your butt should be on your heels at the bottom. Pause and come back up if you can. Add 5-10# to last week.)

2. 3 Round Superset, 20-30sec rest between.

A. Snatch Grip Deadlift - 8 reps

B. Dumbbell Walking Lunge - 10 Steps Up and Back

3. 3 Rounds:

Medicine Ball Twist Toss against wall x 20ea

V Up x 30

Fat Grip Dumbbell Farmers Walk Up and Down a flight of stairs x 1

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest (try 85% of your max and take the weight up 5# after the first set if it was too easy)

2. Seated Dumbbell Shoulder Press x 9. Rest 1min, then lower the incline of the bench and perform Incline Dumbbell Bench Press x 12. Rest 1min, lower the bench to flat and perform Dumbbell Bench Press x 15 reps. Rest 2min, then repeat the whole thing. (You don’t have to use the same weight for all three exercises. Increase as needed)

3. Cable Face Pull (or BB Bent Row) 15-12-9 (Rest 1min. increase weight each set.)

4. Paralette Work: Spend 10-15min on the following

- L Sits

- Handstand Holds

- Tuck and Straddle Press to Handstand

- Active Rest Day -

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20 (65-70% of your 1RM. Normal depth or just below parallel. Add 5-10# from last week if it was easy.)

2. Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 85% of your bodyweight (no tempo, just keep the reps steady).

3. Wide Grip Pullup x Max Reps. Rest 1.5min, then Regular Grip Pullup x Max Reps. Rest 1.5min, then Max Reps Close Grip Pullups.

4. Ring Work: Spend 10-15min on the following

- Muscle Up progressions

- Back and front lever progressions

(Search GWOD for these)

HD5: GPP

5x Power Clean + Push Press + Split Jerk. So one power clean, one push press, one split jerk.

…then

Affiliate WOD or CF Mainsite WOD