Hypertrophy Week 1 Day 4

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

MetCon

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)


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