Tuesday 04/23/24- Workout
Isaiah ReeceTempo Bench Press- 4X8@60% or RPE5. |
*15 min cap. |
Complete 60 Reps on each. |
Pull-up |
DB Floor Chest Press (70/45’s) |
KB Inclined Low Row (55/35’s) |
Weighted Push-up (45/35) |
*After each, […] |
Tempo Bench Press- 4X8@60% or RPE5. |
*15 min cap. |
Complete 60 Reps on each. |
Pull-up |
DB Floor Chest Press (70/45’s) |
KB Inclined Low Row (55/35’s) |
Weighted Push-up (45/35) |
*After each, […] |
Sumo Deadlift- Est. a 10RM or 4X12@RPE6. |
*15 min cap. |
Start on any circuit. Complete: 3X8. Rest 1 min after set. |
C1: |
Step-up (55/35’s) RL=1 |
Pause Banded Hip […] |
Sumo Deadlift- 5X5@75% or 4X12@RPE7. |
*16 min cap. |
Complete 3 Rounds: |
100Y- Walking Lunge |
15X- Wall Ball (20/14) |
15X- Bench Press (165/115) |
15X- DB OHP (35/25’s) |
Complete: 25-20-15-10. |
Run 800Y-600Y-400Y-200Y |
Plate Bear Hug Squat (45/35) |
Plate Swing |
Plate Bent-over Row |
Plate OHP |
Plate Core Twist RL=1 |
Plate Sit-up |
Conventional Deadlift- Est. a 1RM or 4X12@RPE7. |
*16 min cap. |
Complete 3 Rounds: |
4X- Pull-up (RPE10) |
4X- Platform Reverse Lunge (70/55’s) |
Run 200Y |
20X- BB Reverse Grip Bent-over Row […] |
AMRAP in 5 min on each. Rest 2 min between. |
C1: |
Conventional Deadlift (135/105) |
Burpee Over Bar |
C2: |
TTB |
Sit-up |
C3: |
Bike or Row (cals) |
DB Thruster (35/25’s) |
EC: |
50X- Bulgarian Lunge (35/25’s) RL=1 |
Pause Bench Press- 5X5 Build to RPE10 or 4X8@RPE7. |
*16 min cap. |
Start on either circuit. Complete: 4X8. Rest 90 sec after set. |
C1: |
Pause Front Rack […] |
Complete 60 Reps on each. |
Pull-up |
KB Inclined Low Row (55/35’s) |
Plate Bent-over Reverse Fly (15/10’s) |
DB Bicep Curl (25/15’s) |
KB Hammer Curl (55/35) |
*After completing each do: |
150X- Jump […] |
Sumo Deadlift- 5X8@60% or RPE5. |
*15 min cap. |
Start on either circuit: |
C1: 4X10. Rest 90 sec after set. |
Pause BB Hip Thrust (RPE10) |
Pause TRX Box Hamstring […] |