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 supine leg swings
10 RDL/Clean deadlifts
15 band pull aparts
10 alternating lunges
10 kettlebell swings
10 TTB or KTE
Leg complex-5 rounds, one starting every 2:30
5 reps-Hang power clean->Lunge/Lunge
400 meter run
30 Russian swings (53/35)
Optional Auxiliary Work-3 rounds
8 seated good mornings
50 yards farmers walk AHAP