Front Squats and Chest to Bar

Today’s WOD  Front Squats and Chest to Bar This is week 2 of the Wave Hypertrophy Program. We are shortening the rest period but taking the volume down. Muscle hypertrophy is dictated by muscle tension as much as it is controlled by oxygen debt via rest periods. Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells. Hypertrophy can be broken down into two types of categories: myofibril and sarcoplasmic. Each of these specific types of muscle hypertrophy will result in increasing size of cells, but not of equal effect. Sarcoplasmic hypertrophy is focused on increasing the actual size of the muscle, and less on increasing strength. Myofibril hypertrophy will focus more on strength increase and less on an increase in the size of the skeletal muscle. Muscle hypertrophy is not achieved within minutes or days, rather it takes months of consistent training and proper nutrition to see its visual effects on body composition. SWOD Front Squat x 6-8 30 sec Rest Shoulder Blasters x 8-10 30 rest 1 min Plank 30 sec Rest 3 sets WOD 5 rounds for Time 10 Overhead Plate Lunges (45/25) 7 Chest to Bar Pull Ups 4 Box Jumps (24/20) Box jump hang ups]]>