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 hypertrophy phase. Compared to 5-3-1, you'll see higher rep schemes and more tools used to force muscle adaptation (slow eccentrics, pauses, back off sets for more volume) and some wave percentages towards the end of the cycle.
You'll also see some reintroduction and more emphasis on the weightlifting movements compared to the 5-3-1 cycle.
Metcons will have more barbell now that Murph is done until next year. Focus on this area will be on the mid range time frames.
Warm-up (2 rounds)
10 inchworm-push-up-air squat
10 alternating cossacks
10 glute bridges
10 tuck or hollow rocks
10@ -15% of 10RM
max set @ -15% of 10RM
5 rounds for max reps, 1:00/station
Supine body rows
Box step-ups (24/20)
Optional Auxiliary Work-4 rounds
10 single leg RDLs/ side
15 banded tricep pushdown