Even though we are focusing on Hypertrophy, it's still good to toss in a MetCon/cardio when possible to shock your CNS on certain days; like today.
Dynamic warmup (10 min)
Push - all sets 60-90 sec rest
BB Push Press + Assisted Handstands - 3x8 + :30 Handstand/set
DB Flat Bench + Clapping Push Ups - 3x8 + 10 Clapping PU/set
BB Incline Bench - 4x8
Weighted Dips + Tricep Kickbacks - 2x10 each
Lateral Raise + Front Raise - 2x10 each
1. Clean to Overhead (CTOH)+ Pull Up(PU)
a. 6 min Pyramid; 1 CTOH + 1 PU, 2 CTOH + 2 PU, etc. Go as high in pyramid that you can in 5 min.
b. 2 min-break
c. 6 min Pyramid; start from number you got to in Pyramid and go down (i.e. 5 CTOH + 5 PU, 4 CTOH + 4 PU, etc.)
Static stretch (10-20 min)