Monday 09/20/21- Workout
Isaiah ReeceComplete strength in any order: |
L.B. Back Squat- 4X2@85% or 4X10@RPE6. |
Bench Press- 5X1@90% or 4X10@RPE6. |
*24 min cap. |
Complete: 6-8-10-8-6. |
Alt. DB Bench Press (70/45’s) |
Alt. One […] |
Complete strength in any order: |
L.B. Back Squat- 4X2@85% or 4X10@RPE6. |
Bench Press- 5X1@90% or 4X10@RPE6. |
*24 min cap. |
Complete: 6-8-10-8-6. |
Alt. DB Bench Press (70/45’s) |
Alt. One […] |
Complete 14-12-10-8-6 on each. Rest 1 min after set. |
C1: |
Bench Press (135/95) |
DB OH Tricep Ext. (25/15’s) |
C2: |
BB Inverted Row |
DB Bicep Curl (25/15’s) |
C3: |
DB Incline Bench […] |
Complete 5X10@50-60% or RPE5 on both. |
Sumo Deadlift |
L.B. Back Squat |
*24 min cap. |
Complete 3 Rounds: |
8X- Single Leg Deadlift (35/25) RL=1 |
8X- Single Leg Hip Thrust […] |
Bench Press- 8X2@80% or 5X12@RPE6.
*16 min cap.
AMRAP in 20 min. Start at 2 reps, climb by 2 each round.
Single […]
Start on any circuit. |
C1: 5 sets. Rest 1 min after set. |
4X- Pull-ups |
8X- DB Inclined Row (55/35’s) |
12X- DB Hammer Curl (35/25’s) |
C2: 4 sets. […] |
L.B. Back Squat- Est. a 3RM or 4X12@RPE7. |
*15 min cap. |
Start on either circuit: |
C1: 4 sets. Rest 1 min after set. |
5X- Sumo Deadlift |
10X- […] |
Complete strength in any order: |
Pause Bench Press- 3X1@RPE10 or 3X10@RPE6. |
BB Strict OHP- 4X5@70% or RPE5. |
*22 min cap. |
Complete: 8-10-12-10-8. |
BB Incline Bench (135/95) |
DB Floor […] |
Sumo Deadlift- Est. a 10RM or 4X12@RPE7. |
*15 min cap. |
Start on any circuit: |
C1: 4 sets. Rest 1 min after set. |
6X- Neg. Pull-ups |
12X- Neg. […] |
L.B. Back Squat- 6X2@70% or 4X12@RPE7. |
*16 min cap. |
EMOM for 4 Rounds on each. Rest 2 min between. |
E1: |
15 cal- Bike or Row |
E2: |
15X- Burpees […] |
Bench Press- Est. a 3RM or 4X10@RPE7. |
*16 min cap. |
Complete 5 Rounds: |
10X- BB Strict OHP (95/75) |
10X- DB Incline Bench (70/45’s) |
10X- TRX Skull Cruhser |
10X- […] |