Kyle G, AKA Gundo and Man Danga
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
Section 1: MetCon
5 Rounds FIT*
25 KB Swings (Heavy)
10 Double DB Push Presses (Heavy)
*”Heavy” for the KB Swing and the DDB Push Press means as heavy as possible, but capable of unbroken first round with good technique.
Section 2: Hypertrophy
3 x Hard* Supersets
a. Bench Press (65%)
b. Bent-over Rows
c. Laying DB-weighted Knee Raises
*Hard = 2-3 RIR (Reps in Reserve)