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    Hypertrophy Week 1

    Uploaded by

    blackshopantics

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    © All Rights Reserved
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    Hypertrophy Week 1

    Uploaded by

    blackshopantics
    3 views6 pages

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    3 views6 pages

    Hypertrophy Week 1

    Uploaded by

    blackshopantics

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    7-Apr Exercise Reps

    Oly Snatch 6x3


    HSPU (strict) 1x90%ME
    Skill HSPU (kip) 1x90%ME
    HSPU (kip) (r/p) 3xME
    Bench press x12, x10, x6, x4 warmup
    Bench press (r/p) 3xME
    Extreme stretch (chest) 1xME
    Extreme squeeze (chest) 1xME
    Monday Reverse grip Bench press x12, x10, x6, x4 warmup
    Hypertrophy
    UB1 Reverse grip Bench press (r/p) 3xME
    Extreme stretch (triceps) 1xME
    Extreme squeeze (triceps) 1xME
    Weighted GHD situp 4x12
    Extreme stretch (abs) 1xME
    Extreme squeeze (abs) 1xME
    6 RFT 100m run
    Conditioning 12 ball slams
    12 Russian KBS

    8-Apr Exercise Reps


    Work Capacity AMRAP 10 min sled drag: 100m bkwd, 100m fwd
    Skill DU/TU practice 10 min
    HBBS, warmup as needed
    HBBS 1x8
    HBBS 1x20
    Extreme stretch (quads) 1xME
    Extreme squeeze (quads) 1xME
    Tuesday
    Reverse lunges (back rack) 4x6
    Hypertrophy LB
    Extreme stretch (glutes) 1xME
    Extreme squeeze (glutes) 1xME
    Pullups (supine) 6x5 warmup
    Pullups (supine) (r/p) 3xME
    Extreme stretch (biceps) 1xME
    Extreme squeeze (biceps) 1xME
    Conditioning 8 min AMRAP of Nate

    9-Apr Exercise Reps


    Oly Power Clean and Push Jerk 7x2
    Skill Bar muscle up 5-20 total
    Press x12, x10, x6, x4 warmup
    Press (r/p) 3xME
    Extreme stretch (deltoids) 1xME
    Wednesday
    Hypertrophy
    UB2
    Wednesday
    Extreme squeeze (deltoids) 1xME
    Hypertrophy
    UB2 Pullups (prone) 6x5 warmup
    Pullups (prone) (r/p) 3xME
    Extreme stretch (lats) 1xME
    Extreme squeeze (lats) 1xME
    Deadlift 2x6

    11-Apr Exercise Reps


    Work Capacity KB farmer's carry 6x150m
    Skill Rope Climb 3x3, fastest possible
    Front Squat 1x8
    Front Squat 1x20
    Friday Extreme stretch (quads) 1xME
    Hypertrophy LB Extreme squeeze (quads) 1xME
    GHR 4x12
    Extreme stretch (glutes) 1xME
    Extreme squeeze (glutes) 1xME
    Conditioning 10 x 50m hill sprint

    12-Apr Exercise Reps


    AMRAP 12 min Airdyne 15/10 cals
    Work Capacity
    Prowler push, 50 ft hi, 50 ft low
    Oly Hang Snatch 7x2
    Skill Pistols 50 total reps
    Incline Bench press x12, x10, x6, x4 warmup
    Incline Bench press (r/p) 3xME
    Extreme stretch (chest) 1xME
    Saturday
    Extreme squeeze (chest) 1xME
    Bar dips x12, x10, x6, x4 warmup
    Hypertrophy
    UB1 Bar dips (r/p) 3xME
    Extreme stretch (triceps) 1xME
    Extreme squeeze (triceps) 1xME
    Weighted GHD situp 3x12
    Extreme stretch (abs) 1xME
    Extreme squeeze (abs) 1xME
    Load Rest b/t sets
    ~75% 90 seconds
    1 min
    1 min
    11-15 total reps 15s

    11-15 total reps 15s


    30s
    30s

    11-15 total reps 15s


    30s
    30s

    30s
    30s

    15/10 lb
    106/70 lb

    Load Rest b/t sets


    130/90

    ~70%
    ~55%
    30s
    30s
    moderate
    30s
    30s

    11-15 total reps 15s


    30s
    30s

    Load Rest b/t sets


    heavy 2 min

    11-15 total reps 15s


    30s
    30s

    11-15 total reps 15s


    30s
    30s
    heavy

    Load Rest b/t sets


    35/53 lb 60s
    90s
    ~70%
    ~50%
    30s
    30s

    30s
    30s
    walk back

    Load Rest b/t sets

    90/50
    heavy 90s
    as needed

    11-15 total reps 15s


    30s
    30s

    11-15 total reps 15s


    30s
    30s
    15s
    30s
    30s
    Notes

    grip two uprights of pullup cage, lean in

    dumbbell behind head, pull downward using racked barbell for leverage

    2/3 range of motion. dumbbell. Do not end on downstroke.


    use low pullup bar
    hollow hold

    Notes
    Use 200m course, load in addition to sled

    couch stretch

    pigeon pose

    Notes

    rack barbell, put hands into HBBS position, apply pressure with feet
    band stretch, overhead, lean to side

    work up to a heavy set of 6, then do it one more time

    Notes
    2 kettlebells. Goal is to carry full 150m w/o stopping.

    couch stretch

    pigeon pose

    Notes

    load in addition to prowler. course is length of turf hi, length of turf low

    grip two uprights of pullup cage, lean in

    dumbbell behind head, pull downward using racked barbell for leverage

    use low pullup bar


    hollow hold

    Jeff Barnett, CSCS

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