7.23.16 Training Sessions (2), Hypertrophy Bootcamp

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
20x Hip Hinges, on floor
10x Glute Bridges (bilateral)
2×5 Tables + 20s Table Rock
2×5 Band Snatches or Band Tears
2×5 Dislocates
3×10 KB Good Morning (KB on back with elbows overhead)
2×5 Push-ups
2×2 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Establish a challenging 3RM Chin-up @ 4010 tempo (with BW, band, or weighted)
Then:
6×2 Chin-up @ 4010 tempo
Rest 2:00 minutes between sets
During “rest” do 10x Perfect Push-ups + 10x Heavy Goblet Squat
Then:
“You Know What to do with that Big Fat Butt”
10/10 Single-Leg Glute Bridges +
30m KB Suitcase Lunge (15m right, 15m left), AHAP +
10/10 Single-Leg, Single-Arm KB Swing (same leg/arm). If possible use same KB as lunges +
20x Split Jumps (bring feet together each rep to ensure good form. Back knee to the floor)
Rest 3:00, 3 sets
Then:
15m DB “Death Crawl” AHAP
Then:
Cool Down

 

COMPETITIVE FITNESS
100 Calories on AA Bike +
30x Tire Flip @ 600# +
100 Calories on AA Bike
For time

 

COACH’S COMMENTS
N/A

 

PHOTOS

Did my first Hypertrophy Bootcamp today. It was awesome. I learned a lot, and I'm stoked for the next one. Was I love most about these specialty camps is being able to teach things I can't in large groups. Very attentive group today. Thanks for coming out.

Did my first Hypertrophy Bootcamp today. It was awesome. I learned a lot, and I’m stoked for the next one. What I love most about these specialty camps is being able to teach things I can’t in large groups. I have a lot of little tricks. Very attentive group today. Thanks for coming out.