Competition (05/11/15)

Open Prep

This is week 4 of our first hypertrophy phase, and it is our “Performance” week – meaning it will be the most intense week of the cycle. We’ll maintain a lot of the same weights/loads, but we’ll be upping the overall volume.

A.
Every 2min for 8min:
2 Power Cleans
-then-
Every 2min for 8min:
1 Power Clean
*Build into a heavy single

B.
Back Squat
5×12 [9]
*Same weight as last week. Moving up in volume
-superset with-
Glute Bridges
5×12

C.
RDL
5×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
5×8 [9]

D.
Lunge
5×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
5×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises

E.
3 Rounds of:
400m Run
5 OHS (135, 95)
10 T2B
15 Wall Balls (20, 14)

Regional Prep

A.
Rest Day