Hypertrophy Week 3 day 3
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout or walk out on your hands
50m waiter's carry
Try to add a little weight compared with last week.
All lifts are at RPE 9ish, leave 1 rep in the tank
Back Squat 3 x 8-12
Split position hex bar DL 3 x 8-12 3 e/s
Pull ups/ weighted pull ups 3 x 8-12
Half kneeling LM shoulder press 3. x 8-12
Accessories:
Cossack lunge 3 sets to failure
Diagonal band chop 3 sets to failure
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.
We know this will feel like a frustratingly low amount of work in the first couple of weeks. If you jump in and do this workout as prescribed without sufficient build up you will hate your life for the next week you'll be so sore. You have been warned.
Don't do the accessory movements, obvs.
Photo by Christopher Campbell on Unsplash