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
7 thoughts on “Monday, 071116”
A. 185, 165
B. 45, 55, 60, 65
C. 335, 305
D. 7:43 RIP legs
A. 145# x 10
155# x 9 ????
Drops done at 140# (went off of the 9)
B. Done with a 30# db
C. 215# x 10
226# x 9 once again…????
1 out of 2 drop sets done because of time done at 200#
D. Workout- 7:10
E. 800m cool down run
F. 3 rounds of assistance work done
Groin slowly coming back still limited a bit
100 air squats (first day squatting below parallel in 3 weeks)
Burpees and ttb are limited but was able to do them carefully
Cleans all singles can’t tng yet
Legless Rope climb du work add on
Accessory work done
A. Push Press
138 x 10
142 x 5 + 1 push jerk hahaha
Drop sets at 124lbs
B. DB Strict Presses – 25lbs
C . Squats
Too many warm up sets, SHANN… Rookie mistake. No drop sets.
D. Metcon…. Same as Juanardo 7:……?
E. Accessory Work – complete
+ % work
Db strict press done
Push Press 128×10, 115x10x2
Dumbell Press 25#x8 each arm x5 sets
Back Squat 216×10 (forgot drop sets ????)
Wod 8:28 rested bit too long hahahah
Accessory work done.