Sport or Performance- Posterior Hypertrophy
720 Athletics – Sport or Performance
Primer
2 sets:
7 Banded good mornings @52×1
9 Snap Downs
Romanian Deadlifts
1 x 12 50%
1 x 10 75%
1 x sets to failure at 10RM
1 x Adjusted reps to failure – that weight is used for next week
3 sets (to be done during rest):
2/2 World’s greatest stretch
* 2 sec hold
Metcon (Time)
10 rounds:
5 KB DL 32/24kg
5 HSPU
20 Double Unders
*12min CAP
Performance
A. Barbell or DB RDL
1 x 12 50%
1 x 10 75%
1 x sets to failure at 10RM
1 x Adjusted reps to failure – that weight is used for next week
3 sets:
2/2 World’s greatest stretch
* 2 sec hold
B. 10 rounds:
5 KB DL 24/16kg
5 Push Press 45/25#
35 Single Unders