Monday fun day !! 

 

Deloaded last week so this week is about Hypertrophy

then Strength then Power !!!

Training working with REP SCHEME of 8-12. 

 

  Warm up 

• calves stretch on rig 
• standing quad
• standing hamstring stretch 

3 rds 

• 200 m run /row
• 5 bottom up push ups 
• 10 ring rows

Hypertrophy Cycle

• Bench press  5 x 12
• alternate with
•  goblet squats 5 x 12

METCON  “TRACY”

1000m Row/ 800 m run / 200 m push or pull with sleds 
30 split SA DB Snatch -Total Reps (35/25)(20/15)
750m Row/ 600 m run / 200 m push or pull with sleds 
20 split DB Snatch -Total Reps
500m Row/ 400 m run / 200 m push or pull with sleds
10split  DB Snatch – Total Reps
300m Row/200 m run / 200 m push or pull with sled