Week of February 08 2021 - Hypertrophy Week 2
Monday
Climbing Day
Post Climb Accessory Work
3 Hard* Super Sets
a. Strict Dips
b. Horizontal Ring Rows with TRX Straps
c. DB-Weighted Hanging Knee Raises
*Today's Hard Sets are 2-3
Tuesday
Oly
8 Sets
2 Hip-Hang Power Snatches* + 1 Overhead Squat with Pause (55%-80%)
MetCon
50-40-30-20-10 Reps FIT
DB One-arm Alternating Snatches (40)
*15 Burpee Box-Facing Box Jump-overs (16") after each Set of Snatches
Wednesday
Climbing Day
Thursday
MetCon
15-Minute AMRAP FIT
3 DB Left-arm Turkish Get-ups (25)
3 DB Left-arm Turkish Get-ups
6 Barbell Roll-outs
12 Kettlebell Swings (45)
Accessory Work
3 Hard* Super Sets
a. Double Dumbbell Bench Press (40s)
b. Double Dumbbell Bent-over Rows
c. Plank Opposite Arm Opposite Leg Raise and Holds
*Today's Hard Sets are 2-3 RIR.
Friday
MetCon
"The Lyon" - Testing
5 Rounds, Each for Time
7 Squat Cleans (95)
7 Jerks
7 Burpee + Chest-to-bar Pull-ups
2-Minute Rest
Accessory Work
2 Hard Sets on Each Leg
Bulgarian Split Squats (105)
*Today's Hard Sets are 2-3 RIR.