Website: www.aplabs.com.au

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2-crossfit_-str-hypertrophy

Interested in the full program?

Send our Facebook page a message to get ahold of it.

Are you;

crossfit athlete / olympic weightlifter or strength enthusiast that needs to put on some muscle mass?

This is a 2 week section of program that combines strength and conditioning principles using a Crossfit style format to allow the athlete to put some serious muscle size on.

In conjunction with the program the athlete will have be in a calorie surplus and consuming enough protein for maximal results (get the full layout of us for more details).

The reason this program has worked / will work for you

  • Total volume in conducive to muscle growth.
  • Intensity of weightlifting movements higher enough to develop maximal strength.
  • Significant amount of heavy Squatting / Pulling to increase hormone response.
  • Balance in pushing and puling movements.
  • Still combines /majority of areas for Crossfit / S&C performance.

 

Want the full layout and nutrition guidelines?

then Facebook message us @ascensionperformancelabs

W1D1

STRENGTH

Clean (x1) EMOM 10min

*Increasing load every minute, no misses.

Back Squat (x5) EMOM 5min

*~70%

Accessory Metcon:

5 ROUNDS FOR TIME:

Pull ups (weighted) x 6

Push ups x 12

BB Walking Lunge (front rack) x 7 each leg

 

W1D2

STRENGTH

PWR Clean (x3) EMOM 7 min

*Increasing load every minute, no misses.

Overhead complex EMOM 7 min

(Push press / Push jerk / Split jerk)

*pick a challenging weight and maintain it.

Accessory Metcon:

5 ROUNDS WITH 30 SEC REST BETWEEN EACH:

3 x Ring muscle up

5 x (moderate weight) push press

7 x (heavy) DB Row (2 arm)

 

W1D3

STRENGTH

Hang Snatch (x2) EMOM 10 min

Front Squat (x5) EMOM 5 min

*70%

Floating / Halting Snatch Deadlift

3 x 8 (heavy)

Accessory Metcon:

4 ROUNDS FOR TIME:

10 x DB Thruster

20 X Walking lunge steps

10 x Burpee

 

W1D4

STRENGTH

Snatch

Heavy single no misses (within 15 min)

Clean and jerk

Heavy single no misses (within 15 min)

Accessory Metcon:

Back Squat @ 75%-85% body weight

50 reps without re-racking the bar.

Rest 5 min

Push Press @ 50% 1 RM

50 reps for time.

 

W2D1

Strength

Snatch (x2) EMOM 10 min

*between 70-80%

Deadlift 5 RM

-10-15% for 2 x 5 on 90-120sec rest

Press 5RM

-10% for 3 x 5 on 60 sec rest

Accessory Metcon:

5 ROUNDS FOR TIME:

5 x Ring pull ups (weight vest)

10 x Push ups (weight vest)

15 x Box jumps

 

W2D2

Strength

Squat 5 RM

-10% 4 x 5

Clean (Blocks)

3 x 3

2 x 2

3 x 1

* Work up in weight as reps drop

DB Row

5 x 8

Accessory Metcon:

6 ROUNDS FOR TIME:

10 x KB swing

10 x GHD Situp

10 x DB Front rack lunge (heavy)

 

W2D3

Strength

PWR Clean Push Press 1 RM

-10% 5 x 1 EMOM

Push Jerk 2 RM

-10% 3 x 2 60 sec rest

Chest Supported Row

5 x 6

Accessory Metcon:

14 min EMOM

ODD: 5-7 x HSPU

EVEN: 10 x Pull ups

 

W2D4

Strength
Snatch

Heavy single no misses (within 15 min)

Clean and jerk

5 x 2 between 80-90% on 60sec rest

Front Squat 5RM

-10% 2 x 4

  1. Bench Press

5 x 5

  1. BB Row

5 x 5

Tricep extention with light band

100 reps

 

 Comment any questions or want to know more?

Want the full layout and nutrition guidelines?

then Facebook message us @ascensionperformancelabs

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