Chris Wood 5/1/23 Chris Wood 5/1/23

Hypertrophy Day 2

Prep work:

Seated leg curls

Heels elevated

Goblet squats

Jumps

Main work:

KB floor press

SSB squats

Tricep work

Abs

Chris Wood 4/26/23 Chris Wood 4/26/23

Hypertrophy block

Prowler warmup

Seated leg curls

SSB squats

Chest supported rear felt flys

Chest supported

DB rows

KB seesaw

low incline press

Standing KB seesaw

overhead press

Brent Odziana 1/10/23 Brent Odziana 1/10/23

Max effort upper

Plan was to get in the poly for a 2board vs 120 chain day. But just wasn’t there. Worked up to a heavy sling shot double instead, moved on to 4 board reverse grip for a 12rm at 365. Followed up by horizontal and vertical back work, shoulders, and wheel barrel shrugs. Have the movements I want to hit for the poly with plenty of leeway until the meet for days like these.

Brent Odziana 1/5/23 Brent Odziana 1/5/23

Max effort lower

Prep work

Marrs bar briefs - 745 for a top single

Zercher bamboo bar reverse lunges -4x5e

Close stance belt squat squats - 4x15

Physioball body saws -4x15

Inverse curl - 4x10