Monday 06/21/21- Workout
Conventional Deadlift- Est. a 10RM or 5X8@RPE6.
*15 min cap.
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- Single Leg Deadlift (35/25) RL=1
15X- Side Lying Hip Raise RL=1
C2: 4 sets. Rest 1 min after set.
8X- DB Bent-over Row (55/35) RL=1
15X- TRX High Row
C3: For time: 21-15-9
KB Swing (70/55)
Bike or Row (cals)
Friday 06/18/21- Workout
Complete: 15-15-12-12-9-9.
Run 200Y
Pull-ups
Jump Rope (X10)
BB Bent-over Row (95/75)
Bike or Row (cals)
Reclined DB Bicep Curl (25/15’s)
Thursday 06/17/21- Workout
| Conventional Deadlift- 4X3@80% or 4X10@RPE7. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- BB Good Morning (135/105) |
| 20X- MB Hip Abduction |
| C2: 4 sets. Rest 1 min after set. |
| 10X- DB Hip Thrust (55/35’s) |
| 20X- TRX Box Hamstring Curl |
| C3: Complete in order: |
| 75X- Crunches |
| 75X- Hanging Oblique Crunch RL=1 |
| 2 Min- Hollow Hold |
Wednesday 06/16/21- Workout
Complete strength in any order:
Bench Press- 5X5@75% or 5X10@RPE6.
BB Strict OHP- 4X2@85% or 4X10@RPE6.
*24 min cap.
Complete in any order/rep scheme:
100X- DB Push Press (55/35’s)
100X- Push-ups
100X- V Sit-up
*Every 2 min, stop and do 8 Burpee’s
