Warm-up (2 rounds)
10 pass through
10 push-ups w/shoulder taps
15 band pull aparts
:30 handstand/plank hold
15 scap pull-ups/kip swings
15air squats
Shoulder Press
3@70%
3@80%
max reps@90%
5RFT
15pull-ups
30 thrusters (45/35)
1:00 rest
Optional Accessory Work: 21-15-9 reps
tricep band push-downs
Lateral shoulder raises
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
