Hypertrophy Phase: Week 2

HD1 Heavy Lower Body

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.)

Good Morning - 3x10 1min rest

Barbell Lunge - 3x10ea 45sec rest between legs and after set (bar is in front rack)

3 Rounds:

Barbell Corner Twist x 10 reps

Fat Grip Strict Toes to Bar x 10 reps

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

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)

3 Round superset, 20-30sec rest between sets:

     A. Dumbbell Bent Over Row x 12, 12, Max reps

      B. Barbell Strict Press x 12, 12, Max Reps

Weighted Bar Dip - 2 x 10 rest 1min, then 1 x max reps. Once you fail, jump up to the top and lower yourself slowly for 5 more reps.  

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

- Muscle Up: Sets of multiple reps or chest/ribs to rings pullups

- Back Lever: Tuck Back Lever Progressions

- Active Rest Day -

HD4: Repetition Upper/Lower

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.)

Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 135 at a tempo of “down-2-3, up-2” No stopping at the top.

Weighted Chinup 3x10 with 1min rest between sets

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

- Front Lever: Ice Cream Makers

- Back Lever: Strict Toes to bar to inverted hang, lower to toes to bar then back into skin the cat to full German hang, and back through

HD5: GPP

Power Snatch + Squat Snatch 5 x 1+1 reps

…then

Affiliate WOD or CF Mainsite WOD