Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×9/55% 1xME/50% (Compare to Week 3)) (12m) Bent Over Row (Final week, record ME unbroken set) Weightlifting Complex 1 Low Hang...Read More