Warm-up (2 rounds)
10 band pass throughs
10 band pull aparts
10 banded flies
10 Push-up to down dog
10 banded hip bridges
10 DB pullover on bench
Bench Press
3@70%
3@80%
max reps@90%
AMRAP3 (5 rounds)*
3 shoulder to overhead
(135/95)
6 box jumps (24/20)
12 abmat sit-ups
*1:00 rest after each 3:00 round
Optional Accessory Work
21-15-9 reps
ring push-ups
bent over rear delt raise
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
