041 : 010 The Quest for the Hyper Trophy Week II

We are back on the legs. To be honest, I think I forced this session before I was ready, so I spent a good 45 minutes priming and warming up before hitting the meat of it. Even so, I couldn’t really get my brain to commit to the required discomfort, and this is really the point of keeping this a useful entry. Even though I went heavier and added to the potential stress, I don’t feel like I progressed or had the internal drive to solidify the sensations necessary to grow. I will deal with this by making adjustments and possibly hitting an extra leg session before the week is over.

For those following along, I’ve added two other strength-endurance-focused sessions below, a push day, and a pull day. These were done about 2 days apart and offer a glimpse at the main portion of the work that gets done here.

Session One (legs)

Warm

5x30/30 Rebound/ Alt. Kick

5min third world squat Every 30-sec 1x Deck Squat

3 rounds NFT

10m Dynamic lunge (add Sampson or Scorpion if you feel like it)

10m Bear crawl

10x Spanish Squats or Banded Skater Squats

Work up to heavy Combo squat

Work

4/8 Front/ Back Squat +10-20 lbs from last week

3 sets, rest as needed

Finisher

20x Exp. Step-up @ 18”

20x DB Hamstring

20x DB Quad Extensionn

Session Two

Warm

2x5 Shoulder/Neck CARs

PAIL/RAIL Internal Rotation of the shoulder

5-10x Dynamic Overload External Rotation each side

Work up to heavy DB bench press

Work

3-5 sets

5-8 reps Tempo DB Piston Bench Press ( 3-sec negative)

20x Lat Pulldowns between

Finish

1x Dip Drop set (start weighted, take 2 drops. If you can’t do at least 10 weighted dips, use bodyweight for the heavy and then add bands to assist)

1x Superlift Drop set, take 2 drops

1x Tricep pull down Drop set, take 2 drops (if using bands, chnage tension or color of bands)

Session Three

Warm: Do a few sets, don’t just do a rep set but as many reps as it takes to open up and control the area that is focused

Spine CARs

Sciatic Nerve floss

Circular Back Extensions

PreFatigue

3 sets KB complex 10x of each, add weight each round, rest as needed

Single-leg Deadlift (total reps)

Swing

Lunge (total reps)

Snatch (total reps)

Bent Press (total reps)

Work

100x Gorilla row*

*each break start a ladder of burpee pull ups (1, 2, 3…)

3 sets

Lat pull down till failure

60-sec Dracula hold on GHD ( face down) add weight if appropriate.

Finish

2x 10x whip smash + 10m rope pull

3 sets, rest 2-3 min netween