Warmup x2
5 KB Jefferson curls standing on 45# plate
10scap pulls/10 hang knee raise from ropes
10groiners
10good mornings
Strength-Deadlift 5x5
Try to maintain an RPE of 7 for each set
10mins Rope climb technique
(Work in 5 sets of 5 explosive push-ups during practice/technique time)
Conditioning
100 Cal Bike
*Every 2 minutes starting at 0:00 do 1 rope climb
**Comp athletes do 2 rope climbs every 2:00
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
