Warm-up (2 rounds)
10 supine leg swings
10 Romanian deadlifts
15 band pull aparts
10 air squat- lunge- lunge
10 kettlebell swings
10 TTB or KTE
Deadlift
3@70%
3@80%
max reps@90%
Tabata mash-ups (16 min total work)
8 rounds-
:20 max reps deadlifts (135/95)
:10 rest
:20 max reps up downs over the bar
:10 rest
2:00 rest
8 rounds-
:20 max reps pull-ups
:10rest
:20 max reps air squats
:10 rest
Optional Accessory Work 4x8
Nordic curls
Pistol squats per leg
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
