January 31st, 2019

Lower Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day A. Back-Rack Rear-Foot Elevated Split Squat (as 1 and 1/2 reps) VIDEO DEMO SHOWS FULL REP (not the 1 and 1/2 sequence) Note that ONE REP of the “1 and 1/2 rep” sequence is performed as: Descend, stand halfway up (so leg does NOT lockout fully) then … Continue reading January 31st, 2019

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January 30th, 2019

A. 9 Minutes 1 Minute Assault Bike 1 Minute Ski 1 Minute Row B. 11 Minutes 15 Cal Ski 30 Air Squats 45 Double Unders C. 15 Minute of work on Power Clean + Jerk Every 90 seconds perform, 1 power clean + 1 push jerk + 1 power clean + 1 split jerk

January 29th, 2019

Upper Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day A. Flat DB Bench Press @ 20X1 tempo Reps 25-20-15-10 (increasing) All reps are focusing on chest pressing the weight and squeezing throughout movement Try to avoid using front delts and triceps as much as possible B. Chin-ups (palms facing) @ 20X1 tempo (1-sec pause/squeeze at … Continue reading January 29th, 2019

January 24th, 2019

Lower Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day ***Implementing the 20-15-10+ Method as described at top of “upper body hypertrophy” day for PARTS A and B ONLY today. Because Leg work is significantly more taxing, especially at higher reps, there will be slightly less volume in the programming today ***IMPORTANT ADDITIONAL INFORMATION: The … Continue reading January 24th, 2019