Sport or Performance- Lower Body Hypertrophy + Mixed Modal Aerobic Metcon
720 Athletics – Sport or Performance
Primer
2 sets:
1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold
5/5 Low OB Split Jumps
U-Bar Reverse Lunge
**Start on weakest leg first
1 x12/12 50%
1 x10/10 75%
1 x 10/10 REPS TO FAILURE
1 x Adjusted reps to failure-that weight is used next week so DO NOT FORGET THIS!!
**During rest 3 x 2/2 FFE hip flexor reach matrix
Metcon (Time)
4 rounds:
6 Thrusters 115/75#
8 Lateral Burpees over bar
10/10 Alternating DB Snatches 50/35#
*10min Cap
Performance
A. DB Farmer Hold Reverse Lunge
**Start on weakest leg first
1 x12/12 *light
1 x10/10 *Moderate
1 x 10/10 REPS TO FAILURE
1 x Adjusted reps to failure-that weight is used next week
**During rest 3 x 2/2 FFE hip flexor reach matrix
B. 4 rounds:
6 BB or DB Thrusters 95/65# or 45/25#
8 Lateral Burpees over DB or BB
10/10 Alternating DB Snatches 45/25#