Week three strength/hypertrophy

Week Three

Strength Hypertrophy…Didn’t want to call it power building.

 

Monday

Bench press-  (per routine)

Close grip bench- 1x6/2x4/1x8-12

Bent row/high pull complex  8/6x4

 

Run 1 mile for time

 

Tuesday

Squat- (per routine)

SLDL- 3x4-6

Press- 2x3-5/2x8-10

vups

 

Tire flip/sprint/rest  30sec/1lap/1min

 

Wednesday

Speed pulls @ 60%  6x3 emom

Speed bench @ 60%  6x3 emom

Overhead squat 4x 2-5/1x10-15

 

Tire pull x 3 2minute rest intervals

 

Thursday

Deadlift- (per routine)

Bent row complex- 8/6x4

Pullups  5x near failure/last two sets are taken to failure

 

Bollard sprints emom until failure

 

Friday

Front squat- (per routine)

Floor press  3x3-5/2x6-8

Vup plank complex  20/30/30restx4

 

800m x 3  w 1 minute rest interval