Monday Oct 5, 2015

Not sure who is here this week. Still following CF Impulse Strength/Hypertrophy Cycle. Again, substitute movements if needed but keep the movement in the same plane using the same muscle groups.

Oly
C&J, Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk

Upper Body Split 1
This starts our sets of 3 reps. Take the load you used for 4 reps and add 7% (multiply by 1.07). Use this load for each 10x3 exercise. These should be heavy.

1a. Incline Press- 10x3
1b. Weighted Pullup, Wide-Grip, Prone- 10x3.

2a. Dumbbell Pullovers- 3x8, 30X0 tempo
2b. Bent Over Row (supinated)- 3x8, 30X0 tempo

Conditioning
8 Rounds
20 Secs Hollow Rock Hold
10 Secs Superman Hold