Pause Conventional Deadlifts- 5X3@65% or RPE6 *20 min cap. – 16 Min EMOM M1-4: 10X- BB Inverted Rows M5-8: Standing ISO TB Press-out (30 sec ea.) M9-12: 10X- Suitcase Rows (55/25’s) M13-16: 15X- Single Leg Hip Thrust (35/15)
Read MorePause Bench Press- 5X3@65% or 5X8@RPE7 *20 min cap. – Complete in order below. C1: 12-12-10-10-8-8. Rest as needed. DB Bench Press (55/25’s) One Arm Elevated Push-up C2: 3 Rounds. Rest 30-60 sec after set. 20X- TRX Skull Crusher 15X- Lying KB Skull Crusher (45/20) 10X- DB OH Sit-up to OH Press (35/15’s)
Read MoreFront Squat- Est. a 1RM or 5X8@RPE6 *20 min cap. – Complete 3 Rounds in order. 10X- Stationary Lunges (55/35’s) 15X- Step-ups 10X- Burpee’s 15X- Wall Ball (20/10)
Read MoreComplete in order for time. – 100X- Jump Rope 10X- DB Strict OHP (35/15’s) *Partner holds plate OH (45/25) 20X- Wall Balls (20/10) *Partner holds plank 30X- DB Bench Press (55/25’s) *Partner spots 40X- BB Push Press (95/65) *Partner rests Then, work your way back up the list.
Read MoreComplete in order. Rest as needed. – 30X- Back Squat (50% or RPE5) 30X- DB Snatch (55/25) 30X- Alt. Reverse Lunge 30X- TRX Low Row 30X- BB Reverse Grip Row (95/55) 30X- Superman’s 30X- Pull-ups
Read MoreComplete 5 Rounds for time. – 5X- Front Squats (65% or RPE7) 10X- DB Bench (55/25’s) 15X- WB Bear Hug Squats (20/10) 20X- Push-ups Run 400Y
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The sentence, “I can’t”, needs to be taken out of the English language completely. There is no better setup for failure, then by using these words. When you have these words circulating throughout your thoughts, you have lost already. I am a huge believer in the power of your mindset. Your mind can take […]
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