Conventional Deadlift- 6X3@80-90% or RPE4 *18 min cap. - Once done, start on any circuit below: C1: 4 sets. Rest 1 min after set. 15X- BB Stiff Leg Deadlift (95/65) 10X ea.- Banded Add. Lunge C2: 4 sets. Rest 1 min after...
BB Strict OHP- 6X3@80-90% or RPE4 *18 min cap. - Once done, start on any circuit below: C1: 5 sets. Rest 1 min after set. 8X ea.- Alt. DB Bench Press (55/35's) 15X- TRX Pikes C2: 4 sets. Rest 1 min after...
Complete strength in any order. 4X6@RPE8 on both. *24 min cap. Front Squat Conventional Deadlift - EMOM: 1st=1rep, 2nd=2reps, 3=3reps… Pull-up KB Swing (55/35) *Go until clock catches you.
Bench Press- 8X3@75% or RPE4 *20 min cap. - Once done, start on any circuit below: C1: 4X10. Rest 1 min after set. DB Incline Bench (RPE10) KB OH Tricep Extension (45/25) C2: 4X10. Rest 1 min after set. BB Strict OHP (RPE10)...
Pause Conventional Deadlift- 5X4@65% or RPE5 *18 min cap. 1 second pause at knee. - Once done, complete for time below. 6-8-10-12-10-8-6 DB Front Squat (55/35's) Wall Ball (20/14) TTB or Leg Raise
Complete circuits in any order. - C1: 5X8 w/ 3 sec. Negatives. Rest 1 min after set. Pull-ups DB Bicep Curl (25/15's) C2: 5X8 w/ 3 sec. hold. Rest 1 min after set. BB Bent-over Row (95/65) Plate Hammer Curl (35/25) C3:...
