Warm-up (2 rounds)
10 supine leg swings
10 Romanian deadlifts
15 band pull aparts
10hi knees/butt kickers
10 EBB muscle cleans
10 EBB front squats
Deadlift-Build to a moderate/heavy set of 10
Then 10@ -5%
10@ -10%
Conditioning-For time:
10x50' shuttles
60 deadlifts (135/95)
8x50' shuttles
45 hang power cleans (135/95)
6x50' shuttles
30front squats (135/95)
4x50' shuttles
Optional Accessory Work (3x10)
forward and backward lunge per side
weighted hip extension (ghd)
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
