December 14th, 2018

Upper Body Strength  Parts A and B remain similar throughout the cycle. Track these metrics. A. Alternate Movements Rest as needed between sets of each to ensure loading and quality movement As usual, remember to begin the cycle with weights that are about RPE 7-8 and leave room for improvement week to week Bench Press … Continue reading December 14th, 2018

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December 13th, 2018

Lower Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day A. 3 Rounds: 20-25 Reps Rear-Foot Elevated Split Squats (no weight) 10-12 Reps Single-Leg DB RDL (same leg as RFESS) Rest 2-3 min Repeat for opposite leg Rest 2-3 min B. Alternate Movements x 4 sets each: All Back Squat Reps performed with NO PAUSE/REST … Continue reading December 13th, 2018

December 12th, 2018

A. 10 Minutes of Mobility Flow B. EMOM x16 Minute 1: 18 Wall Balls Minute 2: 40 Second Ring Plank Minute 3: 10 OHS (95) Minute 4: 20 Second Hollow Hold   C. Kettlebell Flow 5 Rounds 8 KB Deadlifts 8 CloseGrip Push-ups 8 KB Squat to Press