Wednesday 07/08/20- Workout
Pause Bench Press- Est. a 1RM or 5X5@RPE7
*15 min cap. 3 sec pause.
Complete circuits in any order:
C1: 4X10. Rest 1 min after set.
BB Landmine Shoulder Press (45/35) RL=1
Plank Push-ups RL=2
C2: 4X10. Rest 1 min after set.
Close Grip DB Bench Press (55/35’s)
TRX Skull Crusher
C3: 3 sets. No Rest.
25X- Crunches
1 Min- ISO V-sit
Tuesday 07/07/20- Workout
Sumo Deadlift- 3X3@75% or RPE5
*16 min cap.
Complete 5 Rounds. Rest as needed.
4X- Weighted Pull-up (RPE10)
8X- Single Leg Hip Thrust (35/25) RL=1
4X- Suitcase Row (45/35) RL=1
8X- Single Leg DL (25/15) RL=1
EC: For time: 25-20-15-10-5 KB Swing (55/35) Run 200Y
Monday 07/06/20- Workout
Low Bar Back Squat- 3X3@75% or RPE5
*16 min cap.
Start on either circuit.
C1: 12-10-8-6. Rest 1 min after set.
Bench Press (185/105) (135/65)
Seated DB OHP (35/25’s)
C2: 12-10-8-6. Rest 1 min after set.
KB Goblet Squat (70/45)
Jump Squat
Bike or Row (cals)
Friday 07/03/20- Workout
7 Rounds for time:
4X- Sumo Deadlift (60% or RPE5)
17X- Plate Bent-over Row (45/35)
76X- Jump Rope
