Wednesday 10/20/21- Workout
Isaiah ReeceTempo L.B. Back Squat- 4X5@65% or RPE5. |
*16 min cap. 3-2-1 tempo. |
Complete 3 Rounds. AMRAP in 1 Min On: 1 Min Off. |
Bike or […] |
Tempo L.B. Back Squat- 4X5@65% or RPE5. |
*16 min cap. 3-2-1 tempo. |
Complete 3 Rounds. AMRAP in 1 Min On: 1 Min Off. |
Bike or […] |
Sumo Deadlift- 2X2@85% and 2X1@RPE10 or 4X12@RPE7. |
Complete: 10-9-8-7-6-5. |
Chin-ups |
Platform Reverse Lunge (35/25’s) RL=1 |
KB Inclined Row (55/35’s) |
BB Suitcase Deadlift (95/75) RL=1 |
Alt. DB Snatch (55/35) […] |
BB Push Press- Est. a 3RM or 4X10@RPE6. |
*14 min cap. |
Start on either circuit: |
C1: 3 sets. Rest 90 sec after set. |
8X- DB Front […] |
Sumo Deadlift- 10X10@50-60% or RPE5. |
*18 min cap. |
Complete: 30-20-10. |
Bulgarian Lunge RL=1 |
BB Lateral Single Leg Jump Over RL=2 |
Mountain Climber RL=1 |
Starfish Sit-up RL=1 |
Bicycle RL=1 |
Complete strength in any order: |
Pause Bench Press- 4X8@RPE10. |
L.B. Back Squat- 5X1@85% or 4X8@RPE8. |
*24 min cap. |
Complete 4 Rounds: |
15X- DB Incline Bench (55/35’s) |
1 Min- […] |
Complete: 10-10-8-8-6-6. Rest 30-60 sec after set. |
C1: |
Pause Chin-ups |
DB Hammer Curl (35/25’s) |
C2: |
Pause BB Reverse Grip Bent-over Row (95/75) |
Reclined DB Bicep Curl (25/15’s) |
C3: |
TRX Y’s |
Inclined […] |
Strict OHP- Est. a 5RM or 4X8@RPE8. |
*12 min cap. |
Start on either circuit: |
C1: 4 sets. Rest 1 min after set. |
10X- Bench Press (185/125) […] |
Sumo Deadlift- Est. a 3RM or 5X8@RPE7. |
*15 min cap. |
Start on any circuit: |
C1: 4X8. Rest 1 min after set. |
Single Leg DL (55/35) RL=1 |
Pause […] |
Complete in any order/rep scheme: |
75X- BB Front Squat (95/75) |
75X- DB Floor Chest Press (55/35’s) |
75X- Sit-ups |
75X- Step-ups RL=1 |
75X- DB OHP (25/15’s) |
*Every 3 min, […] |
Pause Sumo Deadlift- 5X3@75% or RPE5. |
*15 min cap. 2 sec pause. |
Complete 4 Rounds: |
15X- TRX Hamstring Curl |
10X- Single KB Suitcase Row (55/35) RL=1 |
15X- […] |