Session 1
Objective: Hypertrophy
Warm-up:
4 Rounds
6x Back Squat (High or Low Bar) – increase load
6x Push Pulls
200m Run
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:
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