Hypertrophy Phase: Week 1

HD1: Heavy Lower Body

1. Back Squat - 3x5 2min rest (start w/ 75% of your 1RM normal depth back squat and decide what weight you can use for this. Basically your butt should be on your heels at the bottom.)

2. Romanian Deadlift - 3x10 1min rest

3. Dumbbell Step Ups - 3x10 each leg 45sec rest (after second leg, no rest between legs)

4. 3 Rounds, not for time:

Band Resisted Situp x 15 reps

Towels Around Handles Dumbbell Farmers Walk x 150ft

HD2: GPP

500 Double Unders

Perform 1 40yd shuttle sprint for each time you break. 1 Sprint  = 10yd up and back twice.

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. Superset A and B with 20-30 seconds of transition time. 3 rounds total:

A) Dumbbell Incline Bench Press x 10 

B) Barbell Bent Over Row x 10 for 3 rounds. 

3. Dumbbell Strict Press - 3x 12, 9, Max reps (Pick a weight you can only do 12 times for this, and only rest 30 seconds between sets)

4. Ring Work: Spend 10-15min and perform some of the following.

- Front Lever: Ice Cream Makers (tucked or straight body)

- Back Lever: Skin the cats to full German Hangs and back through

- Muscle Up: Transitions (with or without false grip) and False Grip Negative Pullups

- Active Rest Day - 

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20 (65% of your 1RM. Normal depth or just below parallel)

2. Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 135, taking 5 full seconds to lower the weight each rep, then explode up.

3. Weighted Pullup 3x10 with 1min rest between sets (on the last set, jettison the weight and continue bodyweight strict pullups to failure)

4. High Bar Work: Spend 10-15min and perform the following

- Muscle Up: Sets of multiple rep muscle ups or “ribs to bar” pullups

- Toes to Bar to Inverted Hang, then lower slowly with a tucked or straight body to a full hang

HD5: GPP

Hang Power Clean + Power Clean 5 x 1+1 reps

…then

Hill Sprints: 5 x 400m uphill 1:1 work:rest ratio

Or CF Mainsite

- Active Rest Day - 

Note: If you're going to do CF Mainsite for your GPP, make sure it's not going to conflict with your lifting schedule. If it's got overhead pressing, you obviously don't want to do it on Tuesday. If it's got walking lunges, you're not going to want to do it after the lower body day. Just be smart and plan accordingly. Recovery is king to gaining muscle size, which is what we're about for this phase.