Tuesday 03/19/24- Workout
BB Strict OHP- Est. a 1RM or 4X10@RPE5. |
*15 min cap. |
Start on either circuit. Complete 4 sets. Rest 90 sec after set. |
C1: |
8X- DB Bench Press (70/45’s) |
12X- DB Skull Crusher (25/15’s) |
C2: |
8X- BB Front Squat (70% or 135/105) |
12X- Split Leg Lunge Jump RL=1 |
EC: For time: |
50X- DB Thruster (55/35’s) |
Monday 03/18/24- Workout
Conventional Deadlift- Est. a 3RM or 4X8@RPE7. |
*16 min cap. |
Complete 5 Rounds: |
8X- BB Inverted Row |
8X- Platform Reverse Lunge (55/35’s) RL=1 |
12X- DB Bent-over Reverse Fly (25/15’s) |
12 cal- Bike or Row |
Friday 03/15/24- Workout
H.B. Back Squat- 5X10@60% or RPE5. |
*16 min cap. |
Start on either circuit: |
C1: 3X15. Rest 90 sec after set. |
Banded Adductor Lunge RL=1 |
Single Leg Hip Thrust (35/25) RL=1 |
C2: EMOM until caught. Start at 1 rep, then climb by 1. |
Goblet Squat (55/35) |
Burpee |
Thursday 03/14/24- Workout
Complete 8 Rounds: |
5X- Pull-up |
5X- DB Snatch (55/35) RL=1 |
5X- DB Bicep Curl (35/25’s) |
5X- DB Snatch (55/35) RL=1 |
5X- KB Hammer Curl (70/55) |
5X- BB Core Roll-out (275/245) |