Warm-up (2 rounds)
10 bootstrappers
10 band pull aparts
10 cossack stretch/side
10 lunge and twist
10 hip rockers
5 squat jumps
Back Squat
3@70%
3@80%
max reps@90%Part III
EMOM16
Even- 3hang squat cleans AHAP
Odd- max reps box jump overs (24/20)*
*(in the first :30, last :30 is rest)
Score both the heaviest weight achieved (-20# penalty for any
incomplete rounds) and total reps of the box jump overs
Optional Accessory Work 3x12
ATG split squats
Hip extensions
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
