Hypertrophy Phase: Week 6

HD1 Heavy Lower Body

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

2. Good Morning - 3x10 1min rest

3. Alternating Dumbbell Step Up - 3x10ea 60 sec rest between sets

4. 3 Rounds, not for time:

15 Fat Grip Strict Toes to Bar

100ft Dumbbell Suitcase Walk (switch hands at 50ft)

HD2: GPP

CF Mainsite or Affiliate WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest

2. 3 Round superset, 20-30sec rest between sets:

A. Dumbbell Bent Over Row x 12, 9, Max reps

B. Barbell Strict Press x 12, 9, Max Reps

(on both, increase weight on second set, keep that weight for the last set)

3. High Bar Work for 10-15min:

- Strict Muscle Ups

- Pullovers

- Front Lever Progressions

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

- Active Rest Day -

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 3min, then 1x10 where you pause for 2sec with the bar ½ off your chest before pressing back up (go lighter than you think you’re going to need, it’s not easy).

3. Pullup Ladder: 1 Pullup, Rest 5 seconds, 2 pullups, rest 10 seconds, 3 pullups, rest 15sec. Continue up as far as you can, adding 5 seconds of rest onto each period.

4. Ring Work 10-15min:

- Strict Muscle Ups

- Skin The Cats

- Back Lever Progressions 

HD5: GPP

Hang Power Snatch + Hang Snatch 5x1

…then

CF Mainsite or Affiliate WOD