Sport or Performance- Posterior Hypertrophy + Aerobic metcon

720 Athletics – Sport or Performance

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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#

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