Hypertrophy Phase: Week 4 (Midphase Week)

HD1 Heavy Lower Body

1. Front Squat - 3x5 2min rest (Your butt should be on your heels at the bottom. Pause and come back up if you can.)

2. Deficit Straight Leg Deadlift - 3x10 1min rest

3. 3 Rounds, resting as little as possible

A. Barbell Alternating Reverse Lunge x 8ea

B. Barbell or Ab Wheel Rollout

C. Plate Pinch Walk 50ft up and back.

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

1. High Bar Work - Spend 10-15min on the following

- Muscle ups

- Skin the cats and other back lever progressions

- Inverted Hangs to lowers or other front lever progressions

2. Incline Barbell Press - 3x5, 2min rest

3. 5 Rounds, resting as little as possible 

- Ring Row x 10 (put your feet on a bench until you’re horizontal. Go up fast, but lower yourself slowly)

- Strict Ring Dip x 10 (go deep)

4. Bonus: Practice Handstand Walks if you have time

- Active Rest Day -

HD4: Repetition Upper/Lower

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

- Muscle Up progressions

- Back and front lever progressions

(Search GWOD for these)

2. Deadlift 3x10 (touch and go) rest 2min between sets

3. Strict Press 2x10 rest 1min between sets. Rest 3min, then take 65% of your 1RM press and press it for max reps, without resting or racking the weight, push press it, trying to match your strict press reps (switch to jerks if you have to)

4. Take half of your max reps pullups score and perform that many reps for as many sets as possible with 60 seconds of rest between.

HD5: GPP

1 Squat Snatch + 3 Overhead Squats 5x1

…then

Affiliate WOD or CF Mainsite WOD