Tuesday 08/27/24- Workout
Pause L.B. Back Squat- 5X3 Build to RPE10. |
*16 min cap. |
Complete 4 sets on each. |
C1: Rest 90 sec after set. |
5X- Bench Press (75% or 135/85) |
15X- DB Side Arm Raise (25/15’s) |
C2: For time. |
5X- DB Thruster (55/35’s) |
10X- Split Leg Lunge Jump RL=1 |
10 cal- Bike or Row |
Monday 08/26/24- Workout
Conventional Deadlift- Est. a 3RM or 5X8@RPE7. |
*16 min cap. |
Complete 3 sets on each. Rest 90 sec after set. |
C1: |
5X- Bulgarian Lunge (70/55’s) RL=1 |
15X- MB Squatted Side Step RL=1 |
C2: |
5X- Pause BB Inverted Row |
15X- TB Reverse Fly |
C3: For time. 10X on each. |
DB Snatch RL=1 |
Burpee |
Friday 08/23/24- Workout
Bench Press- 100X@60% or 135/75 |
*Every time you stop/rack complete: |
10X- Push-up |
10X- Plate OH Sit-up (35/25) |
10X- Weighted Jump Squat (55/35’s) |
Run 400Y |
Thursday 08/22/24- Workout
Start on any circuit: |
C1: 40X on each. |
Inclined Low Row (55/35’s) |
DB Bicep Curl (35/25’s) |
C2: 40X on each. |
BB Lateral Landmine Row (45/35) RL=1 |
Plate Reverse Grip Curl (45/35) |
C3: 40X on each. |
TRX Reverse Fly |
Plate Finger Tip Hold (35/25’s) (4 min total) |
*Run 800Y before each circuit. |