Warm Up 2X's:

  • short lap
  • 60 sec. ea. side samson stretch
  • 10 PVC Pass throughs
  • 10 PVC OHS
  • 10 PVC Good Mornings
  • 30 sec. hollow hold
  • 10 pull ups

2:00 min ea. side squat magic. 

H1:Day 1 Welcome to barbell club. H1 simply means hypertrophy phase 1; intended to fatten the meat before serving up the heavy stuff. 

Box Squats, 3X12 reps on the 3:00 min send off (S/O) (roughly 65-75% of 1RM Back Squat)
Weighted Good Mornings, 3X12 reps on the 3:00 min S/O
Bulgarian Split Squats holding dumbbells 3X12 ea leg
Back Extensions 3X6-8 reps slow and controlled.


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