Posts tagged Hypertrophy 2 2-a-Day
Monday 2021-4-5

Session 1

1. Stability

One-Legged Deadlifts
5 Sets of 5 on Each Side

*The priority is Technique instead of weight

2. Oly

2.1

Touch-and-Go Power Cleans (Pause in Catch Position)
8 Sets of 3 (55%-80% = 95-140-ish)

2.2

Snatch Pull
5 x 2 (95%=130)

Session 2

1. Strength

Back Squat Squat to Box
1 Set of 6 (40%=105)
1 Set of 6 (55%=135)
3 Sets of 12 (60%=145)

*Squat to about a 16" box or lower (You can stack about 5 bumper plates up, if there is no 16" box)

2. Accessory

3 Hard Sets
Hip Thrusts (45% of a Back Squat = 105)

*Hard Set Today is 2-3 RIR

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Guest UserHypertrophy 2 2-a-Day
Thursday 2021-4-8

Session 1

1. Stability

Y-Balance Holding a Medicine Ball on Shoulder (14)
Work through twice in each position with a 5 second hold at your lowest, best position.

2. Oly

2.1

Power Snatch (Pause in Catch Position)
8 Sets of 3 (55%-80% = 75-100-ish)

2.2

Clean Pull
5 x 2 (95%=175)

Session 2

1. MetCon

3 Rounds FIT
15 Thrusters (50%=75)
15 Cals on Ski Erg

2. Accessory

2 x Hard* Sets
Double KB Farmer Carry Walking Lunges (2 x 45s)

*2-3 RIR. Your First Set should be between 20 and 30 reps.

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Guest UserHypertrophy 2 2-a-Day
Friday 2021-4-9

Session 1

1. Stability

Strict Press with Foot on Box
5 Sets of 5 on Each Side

*The priority is Technique instead of weight. Make sure your glute is flexed.

2. MetCon

21-15-9 Reps FIT
Pull-ups
Assault Bike

Session 2

1. Accessory

2.1

Wide-Grip* Bench Press
1 Set of 6 (40%=65)
1 Set of 6 (55%=90)
3 Sets of 12 (60%=100)

*Only grip about an inch wider than usual.

2.2

3 x Hard* Super Sets
a. Straight Bar Dips
b. EZ Bar Bicep Curls
c. Russian Twists

*2-3 RIR

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Guest UserHypertrophy 2 2-a-Day