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. |
