Friday 01/22/21- Workout
Low Bar Back Squat- 3X5@60% or 3X10@RPE8
*15 min cap.
Start on any circuit. (3 sec tempo’s)
C1: 4 sets. Rest 1 min after set.
8X- Neg Step-down RL=1
10X- KB Deficit Sumo Squat (70/45)
12X- MB Hip Abduction
C2: 4 sets. Rest 1 min after set.
8X- Pause DB Incline Row (55/35’s)
10X- TRX High Row
12X- Neg. DB Bicep Curl (25/15’s)
Thursday 01/21/21- Workout
BB Push Press- 5X3@70% or 5X10@RPE7
*15 min cap.
Complete: 6-8-10-10-8-6.
BB Floor Chest Press (185/115) (135/75)
DB Incline Bench Press (55/35’s)
DB Tricep Kickback (25/15) RL=1
KB Skull Crusher (55/35)
EC: 3 Rounds for time:
150X- Jump Rope
20X- Starfish Sit-up RL=1
25X- Sit-ups
Wednesday 01/20/21- Workout
Complete for time below:
Buy in and out with 1200Y Run or 1800M- Bike or Row
Complete: 21-15-9
Conventional DL (135/105)
DB Thruster (35/25’s)
BB Core Roll-out
TTB
Tuesday 01/19/21- Workout
| BB Strict OHP- 5X5 Build to RPE10. |
| *12 min cap. |
| Complete circuits in any order: |
| C1: 8-10-12-10-8. Rest 1 min after set. |
| Bench Press (185/115) (135/75) |
| Pull-up |
| C2: 8-10-12-10-8. Rest 1 min after set. |
| DB Bent-over Row (55/35) RL=1 |
| Alt. Elevated Push-up RL=1 |
| C3: 8-10-12-10-8. No rest. |
| Bike or Row (cals) |
| Burpees |
