Sport or Performance- Posterior Hypertrophy + Aerobic metcon
720 Athletics – Sport or Performance
Primer
2 sets:
5 Banded good mornings @52×1
5 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)
3 rounds/1min rest b/t rds:
10 Trap Bar Deadlifts 225/155#
12 Burpees
7/7 Db Step Ups – 20/16″ 50/35#
*DB Step ups- perform all reps on one leg, then switch
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. 3 rounds/1min rest b/t rds:
10 KB Deadlifts 24/16kg
12 Burpees
7/7 Db Step Ups – 20/16″ 45/25#