Tuesday 02/20/18- Workout
Pause Bench Press- 5X3@65% or 5X8@RPE6
*18 min cap.
–
Complete circuits in order below.
C1: 3XAMRAP
BB Incline Bench (135/65)
Push-ups
C2: 4 Sets. Rest 30-60 sec after set.
10X- Push Press (95/55)
8X- DB Side Arm Raise (25/15’s)
10X- Slosh Tube Sit-ups
100X- Jump Rope
Monday 02/19/18- Workout
Complete 5 Rounds. Rest as needed throughout.
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3X- Sumo Deadlift (65% or RPE5)
8X- Pull-up
10X- Bulgarian Lunge (35/20)
10X- TRX Low Row
10X- Single KB Suitcase Deadlift (55/35)
10X- SuperMan
Saturday 02/17/18- Workout
Complete in any order. 10X3@80% or RPE5.
*26 min cap
Bench Press
Conventional Deadlift
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For time: 21-15-9
Wall Balls (20/10)
DB Floor Press (55/25’s)
WB Bear Hug Squat
DB Strict OHP (35/15’s)
Mountain Climber
Friday 02/16/18- Workout
Back Squat- 4X3@75% or 4X8@RPE6
*18 min cap.
–
Complete circuits in any order.
C1: 4 Sets. Rest 30-60 sec after set.
20X- TRX Hamstring Curl
10X- Nordic Hamstring Curl
C2: 4X8. Rest 30-60 sec after set.
DB Bicep Curls (35/15’s)
Plate Hammer Curls (45/25)
C3: 4X8. Rest 30-60 sec after set.
Lying DB Skull Crusher (55/35)
KB OH Tricep Ext. (55/35)
