Warm-up (2 rounds)
10 push-up to down dog
:30 handstand/plank hold
:30 chin over bar iso hold
15 face pulls
15 arm haulers
3 set, 1:00 rest after each
5Plyo push-ups to plates
Bench Press-EMOM 10: speed day
3 bench press
Use 60-70% 1RM
Conditioning
3 RFT
:20 steps weighted lunge walk (50/35)
20 pull-ups
20 wall-balls (20/14)
1:00rest
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
