DELOAD – LOWER BODY HYPERTROPHY

720 Athletics – Sport or Performance

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Primer

2 Sets:

Split ISO Hold for 20 sec + 5 sec Eccentric

3/3 Snap Downs Single Leg

Split Squat (3 x 15 60%)

WU x 10 50%

***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach

Metcon (Time)

EMOM 12

Min 1: 8 Deadlift + 6 Strict Press +

4 Push Press 95/65#

Min 2: 12 Alt plate OH reverse lunge 45/35# + 20 DU

Performance

A. DB Split Squat

3 x 15 60%

***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach

B. Metcon

EMOM 12

Min 1: 8 DB Deadlift + 6 DB Strict Press +

4 DB Push Press 45/25#

Min 2: 12 ALt plate OH reverse lunge 45/35# + 35 Single unders

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