Tuesday 03/27/18- Workout
Strict OHP- Est. a 1RM or 5X8@RPE5
*15 min cap.
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Complete in order below.
C1: 6 sets. Rest 1 min after set.
5X- Bench Press (65% or RPE6)
10X- DB Floor Press (55/25’s)
C2: 3X10. No rest.
Starfish Sit-ups
Bicycle’s
Jump Rope (X10)
Saturday 03/24/18- Workout
Strict OHP- 5X1@90% or 5X8@RPE5
*16 Min Cap.
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16 Min EMOM
M1-4: 10X- Seated DB OHP (25/15’s)
M5-8: 15X- Wall Balls (20/10)
M9-12: 8X- BB Push Press (95/55)
M13-16: 10X- Plate OH Lunge (35/15)
Friday 03/23/18- Workout
Conventional Deadlift- 5X1@90% or 5X8@RPE5
*18 Min Cap.
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Complete 4 Rounds. Rest as needed.
5X- Weighted Pull-ups (RPE9)
10X- Farmers Walk (55/35’s)
15X- V Sit-ups
20X- TRX Hamstring Curls
25X- DB Hammer Curls (25/15’s)
Thursday 03/22/18- Conditioning Workout
Complete list below for time:
Run 1 mile (scale to 1000Y)
Then complete the following:
50X- Sit-ups
100X- BB Lateral Jump Over
500X- Jump Rope
5X- 100Y Sprint (scale to jog)
