WOD NOTES
Hypertrophy day.
Make sure to feel the pump and increase loading on each set if possible.
Fitness and Performance
Strict Shoulder Press
10-8-8-5-5-5
4 sets
Alternating DB front raises x 6-10 each
Band reverse fly’s x 15
3 sets
Alternating DB Biceps curls x 8-12 each
Band triceps push down x 12
V ups x 15
Sport
4″ Deficit
Power Clean
5 sets x 1 @80%
Split Jerk x 10 sets
2@80%, 2@82%, 2@82%, 2@84%, 2@86%, 2@88%
Front Squat Complex
1 Pause squat + 1 Double bounce + 1 Front Squat
6 sets @72.5%
