Warm Up (2 rounds)
10 supine leg swings
10 romanian deadlifts
15 band pull aparts
10 squat->lunge-lunge
10 kb swings
10 Toes to Bar or Knees to Elbows
Deadlifts
5 @65%
5 @75%
max reps @85%
Conditioning*
Rest time = work time for each
2000m row
Rest
1500m row
Rest
1000m row
Rest
500m row
*Bike option
4 KM
3 KM
2 KM
1 KM
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
