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Old 08-06-2009, 07:25 PM   #3
John Kaupp
Join Date: Aug 2008
Location: Manhattan, KS
Posts: 53

Do deadlift high pulls(with a bar) with my rowers, regular not sumo since it is more sport specific that way. The way I like to do my hypertrophy stuff with them is to alternate two exercises, in this case squat press and deadlift highpulls. On the minute do 5 squat presses. The rest of the minute is rest. On the next minute to 5 dhp. The rest of the minute is rest. Alternate back and forth for 30 minutes, 15 sets a piece. Usually try and do it "russian bear" style, get as heavy as you can in the first 3-5 sets and stay as heavy as you can for as long as you. Your heavy should only be good enough for one set before dropping back down. As you get going through it, the total time to do the set should decrease as you are creating better movement patterns through the practice of each exercise and staying a little fresher from alternating between the two.
Decent way to get some hypertrophy, heavier metcon while be able to practice good form by keeping the reps per set lower. Usually do 5 reps for 2-3 weeks then drop to 3 reps for 2-3 more.
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