Week 2 Strength/ Hypertrophy

Strength/hypertrophy

Week 2

By:jermy

Day 1

Back squat  (per routine)

Bench press  (per routine)

Close grip bench w pause 2x3/2x6-8

Face pulls

Barbell complex emom

Day 2

Deadlift  (per routine)

Wide grip bent rows 4x 6-8

Close grip underhand 2x8-12

 Tire flips (1min on 2min offx4)

Day three

Speed bench  6x3 @ 55%

Speed  squat 6x3 @55%

Pull ups x4 (add weight if you can get 12)

Face pulls

Run 1 mile for time

Day 4

Front squat (per routine)

Press 4x4/2x8

Highpulls 3x6

Barbell complex

Day 5

Floor press  (per routine)

Kang squats 5x5

Bent row  2x4-6/2x8-12

Pull ups

Face pulls 

6 burpees,6 kb swings emom for 10 minutes