Hypertrophy week 4 day 1
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout or walkout on your hands
50m waiter's carry
All lifts are at RPE 7ish, leave 3 reps in the tank
Primary: Front Squat 3 x 8-12
Assistance: Paused squat 3 position paused bench 3 x 8-12
Bench 3 x 8-12
Assistance 3 x 8-12
Accessories:
Incline DB Press 3 sets to failure
Chest & back: Chin ups 3 sets to failure
BOR with Pause 3 sets of 8 reps
Newbies:
If this is your first time joining us on a strength day you will need to do a couple of weeks of very low volume, very low weight workouts using these movement patterns to start enjoying the repeated bout effect which stops you getting sore.
We recommend starting with 1 set of 5 reps of each with an empty bar. Over the 2 weeks, work up to 3 sets of 5 reps and increase the weight a bit each time.
Photo by Tyler Nix on Unsplash