Part I
Warm-up 2 rounds
10pass thrus/kip swings
10air squat/OHS
10cossack squat
10jump squats
5 rounds, one every :90
1 Power snatch
4 Overhead squats
Back Squat
3x5
Start at 80%, build if possible
Use the weight from your 1st working set Of 5 for 1x9
Conditioning
Tabata
Mash-up #1
Toes-to-bar
Alternating DB snatch
(50/35)
Tabata Mash-up #2
Double DB step-ups
(50/35)
Alternating DB Devil's
Press (50/35)
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
