Hypertrophy Phase: Week 5

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Butt to floor.)

2. Romanian Deadlift - 3x10 1min rest

3. Dumbbell Bulgarian Split Squat - 3x12 each leg (rest 30 seconds between legs)

4. 3 Rounds, not for time:

GHD Situp x 20 reps (or weighted situp)

Towels Around Handles Dumbbell Farmers Walk x 50ft

HD2: GPP

CF Mainsite or Affiliate WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest

2. 1 Set Max Reps Strict Pullups, then 30 reps of standing dumbbell press with dumbbells totaling ½ your bodyweight. Every time you rest, perform ¼ of your first pullup score. 

3. 3 Round Superset 20-30 seconds transition time.

    A. Dumbbell Incline Bench Press x 10

    B. Barbell Corner Row x 10

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

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

- Back Lever: Tucked or straight body holds

- Muscle Up: Slow and strict

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20

2. Bench Press 2x10 rest 1min between sets. Rest 1min, then take 5-10# off (depending on starting weight) and perform a max set, then take another 5-10 off and perform a max set.

3. Parallette Work: Spend 10-15min on the following

- L Sit Variations

- Presses to Handstands and Handstand Holds

- Handstand Pushups

4. Weighted Pullup 3x10 with 1.5min rest between sets (on the last set, jettison the weight and continue bodyweight strict pullups to failure)

HD5: GPP

Hang Power Clean 5x3

…then

CF Mainsite or Affiliate WOD