Thursday 01/20/22- Workout
Isaiah ReeceSumo Deadlift- 4X5@65% or RPE5 |
*15 min cap. |
Start on any circuit. Complete 3 sets. Rest 60-90 sec after set. |
C1: |
8X- Bench Press (185/125) |
AMRAP- Dropset […] |
Sumo Deadlift- 4X5@65% or RPE5 |
*15 min cap. |
Start on any circuit. Complete 3 sets. Rest 60-90 sec after set. |
C1: |
8X- Bench Press (185/125) |
AMRAP- Dropset […] |
Front Squat- Est. a 1RM or 4X15@REP6. |
*15 min cap. |
Start on either circuit: |
C1: 4 sets. Rest 90 sec after set. |
8X- Alt. DB Incline […] |
Complete: 15-15-12-12-9-9. |
Bench Press (185/125) |
DB Front Squat (55/35’s) |
DB Skull Crusher (35/25’s) |
Weighted Jump Squat (55/35’s) |
Bike or Row (cal) |
Weighted Sit-up (35/25) |
Complete: 20-18-16-14-12-10. |
Bulgarian Lunge (35/25) RL=1 |
Bike or Row (cals) |
Step-ups (35/25) RL=1 |
Wall Ball (20/14) |
Starfish Sit-up RL=1 |
KB Swing (70/55) |
V Sit-up |
BB Strict OHP- 2X3@80%, 2X1@RPE10 or 4X8@RPE7. |
*15 min cap. |
Complete in any order/rep scheme: |
50X- DB Bench Press (70/45’s) |
50X- Chin-ups |
75X- Push-ups (hand release) |
75X- BB […] |
Pause Front Squat- 5X1@RPE10 or 4X8@RPE6. |
*16 min cap. 3 sec pause. |
Complete 3 Rounds: |
10X- BB Reverse Lunge (135/105) RL=1 |
15X- Skier Lunge Jump RL=1 |
10X- […] |
Pause Bench Press- 6X2@80% or 4X8@RPE7. |
*15 min cap. 3 sec pause. |
Complete on each: 8-10-12-10-8. Rest 1 min after set. |
C1: |
Pause KB Inclined Row […] |
Conventional Deadlift- 2X3@70%, 2X2@80%, 2X1@90% or 5X10@RPE6. |
*18 min cap. |
Complete 3 Rounds: |
20Y- Walking Lunge w/ Plate (35/25) |
20X- Plate Bear Hug Squat |
20Y- Walking Lunge […] |