09-11-2023 test 18
Swim >1 hour Zone 1 if you need recovery, Zone 2 if you are able Photo by Efe Kurnaz on Unsplash https://buffer-media-uploads.s3.amazonaws.com/6546bca8402c92659c087fd8/f431cbb61799f3f145f3886fa6124040c9a04f8b_b52197a8237699fb11e11155b609fbcae617d6ef_instagram
09-11-2023 test 17
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
09-11-2023 test 16
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
09-11-2023
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
Programmingby FitSpring at Test 131699509612
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
Test 13
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
Test 10
Hypertrophy Week 2 Day 2 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry e/s Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Bench 2 x […]
08/11/2023 test 9
Zone 2-3 mixed modality: 1 round is 20 DB Push Press, 10 Plank pull throughs e/s, 20 KBS, 10 Pull ups, Row 1000m Duration: S: 2 Rounds M: 4 Rounds L: 6-8 Rounds XL: 8-10 Rounds Scaling: S: V. Light DBs, Light KB, feet on floor + bar in rack pull ups M: Light DBs, […]
test 8
Zone 2-3 mixed modality: 1 round is 20 DB Push Press, 10 Plank pull throughs e/s, 20 KBS, 10 Pull ups, Row 1000m Duration: S: 2 Rounds M: 4 Rounds L: 6-8 Rounds XL: 8-10 Rounds Scaling: S: V. Light DBs, Light KB, feet on floor + bar in rack pull ups M: Light DBs, […]
08/11/2023 test 7
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
08/11/2023 test 6
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
08/11/2023 test 5
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
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Protected: 09-11-2023 test 15
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08/11/2023
Hypertrophy week 2, day 1:
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout
50m waiter’s carry
Try to add a little weight compared with last week.
All lifts are at RPE 8ish, leave 2 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
Photo by Scott Webb on Unsplash
08/11/2023
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
08/11/2023 test 4
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
08/11/2023 test 3
Hypertrophy week 2, day 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter’s carry Try to add a little weight compared with last week. All lifts are at RPE 8ish, leave 2 reps in the tank Primary: Front Squat 3 x […]
08/11/2023test 2
Hypertrophy week 2, day 1:
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout
50m waiter’s carry
Try to add a little weight compared with last week.
All lifts are at RPE 8ish, leave 2 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
Photo by Scott Webb on Unsplash