Hypertrophy Phase: Week 7 (final week of phase)

HD1 Heavy Lower Body

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

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

3. Barbell Front Rack Lunge - 3x8ea 60 sec rest between sets

4. 3 Rounds, not for time:

10ea Barbell Corner Twist

Fat Pullup Bar Weighted Hang x 30sec

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. Barbell Bent Over Row x 10

B. Seated Dumbbell Press x 10

Burnout round: Max Under Bar Horizontal Pullups, Max Handstand or Pike Pushups

3. Dumbbell Incline Bench Press x 10, then immediately lower the bench to flat and perform a max set of dumbbell bench press with the same weight. Rest 2min, then do it again.

4. Parallette Work: Try some of these

http://www.simplycircus.com/sites/default/files/tutorials/parallette_training_guide.pdf

- 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 1 x max reps at 85% of your bodyweight (compare to week 3)

3. Ring Work:

- Weighted Strict Muscle ups or Strict Muscle ups

- Back Lever Progressions

4. Wide Grip Pullup x Max Reps. Rest 1.5min, then Regular Grip Pullup x Max Reps. Rest 1.5min, then Max Reps Close Grip Pullups.

HD5: GPP

Power Clean and Jerk 5x1

…then

CF Mainsite or Affiliate WOD