Thursday 04/16/20- Workout
Pause Conventional DL- 3X5@60% or RPE4
*15 min cap. 3 sec pause at knee.
Start on any circuit once done:
C1: 5 sets. Rest 1 min after set.
5X- BB Reverse Grip Bent-over Row (135/85)
15X- Plate Bent-over Reverse Fly (15/10’s)
C2: 4 sets. Rest 1 min after set.
5X- DB Bicep Curl (25/15’s)
15X- DB Hammer Curl
C3: For time: 15-12-9-6.
TTB
Dragonfly
Wednesday 04/15/20- Workout
Tempo High Bar Back Squat- 5X3@65% or RPE5
*16 min cap. 3-2-1 tempo.
Complete for time: 15-12-9-6.
Goblet Squat (70/45)
Split Leg Lunge Jump RL=1
Jump Rope (X10)
Tuesday 04/14/20- Workout
BB Strict OHP- Est. a 3RM
*12 min cap.
Complete circuits in order.
C1: 4 sets. Rest 1 min after set.
10X- Bench Press (50% or 135/85)
10X- DB OH Tricep Ext. (55/35)
C2: EMOM.
Push-up (floor to lockout)
*Start at 2 reps, climb by 2 each round until done.
Monday 04/13/20- Workout
Conventional Deadlift- 3X3@85% or RPE5
*15 min cap.
Complete 5 Rounds. Rest as needed.
10X- Sumo Deadlift (225/175)
20X- Alt. Platform Reverse Lunge (RL=1)
10X- Pull-ups
20X- Plate Hammer Curl (35/25)
10 cal- Row
