Today kicks off a quick hypertrophy phase heading into phase 1 of our Strength cycle for 2017.
Following the hypertrophy phase, the blog will break into the Competition / Performance program phases. Competition : being for those looking and able to devote the time per day for this volume and demand. Performance: for those with schedules not permitting 2-a-days and simply looking for that competitive edge in that one session with proper cycling of the year.
There will be running / gymnastics program add ons added in per week as well. If you can’t fit that in that day, you can still add that volume in other days; while being intelligent with your add ons (per day per week etc)
A. Push Press 10rm + 2×10@90%
B. Db seated strict press (single arm) 8-10 reps each side X 5 sets each side
C. Back SqT – 10RM + 2×10@90%
Power cleans 135/93
E. Assistance Work
– 5 rds
12 weighted Situps
15 banded Scap Squeezes
15 PVC dislocates
10 inverted belly to wall shrugs