Session 1

Objective: Hypertrophy

 

Warm-up: 

4 Rounds

6x Back Squat (High or Low Bar) – increase load

6x Push Pulls

200m Run

30x Mountain Climbers

 

Hypertrophy A:

1-1/4 Back Squat (High or Low Bar)

Round: 1-2-3-4-5-6

Reps: 4-6-8-10-12x-MR

Load: See Comanche Squat and Bench Loading Table Below

Rest: 15-30-45-60 sec.

 

Hypertrophy B:

Bench Press

Round: 1-2-3-4-5-6

Reps: 4-6-8-10-12x-MR

Load: See Comanche Squat and Bench Loading Table Below

Rest: 15-30-45-60 sec.

 

Hypertrophy C:

4 Rounds

20 sec. Calf Raise

10 sec. Hold in Up Position

20 sec. Calf Raise

10 sec. Hold in Up Position

Rest 30 sec.

 

Hypertrophy D:

4 Rounds

12x BB Forearm Extension

12x BB Forearm Curl

30x EO