Tuesday 05/14/24- Workout
| Pause Bench Press- 4X8@70% or RPE6. |
| *16 min cap. 3 sec pause. |
| Complete: 4X8. Rest as needed. |
| Pull-up |
| DB Incline Bench Press (70/45’s) |
| DB Bicep Curl (35/25’s) |
| KB OH Tricep Ext. (70/55) |
| Run 200Y |
Monday 05/13/24- Workout
| Sumo Deadlift- Est. a 5RM or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X12. Rest 1 min after set. |
| Single Leg Deadlift (55/35) RL=1 |
| M.B. Squatted Side Step RL=1 |
| C2: AMRAP in 10 Min. 10X on each. |
| Alt. Reverse Lunge RL=1 |
| Jump Squat |
| Mountain Climber RL=1 |
Saturday 05/11/24- Workout
Start on any movement:
E1: 75X.
DB Bench Press (70/45’s)
*Every time you rest, 20X- Push-ups
E2: 75X.
Sumo Deadlift (225/175)
*Every time you rest, 20X- Stationary Lunge RL=1
E3: 75X.
Wall Ball (20/14)
*Every time you rest, 20X- Burpee
Friday 05/10/24- Workout
| Start on any movement. Complete 60 Reps on each: |
| Pause BB Bent-over Row (135/95) |
| Neg. TRX Bicep Curl |
| Pause DB Inclined Reverse Fly (15/10’s) |
| Neg. DB Hammer Curl (25/15’s) |
| *After each, complete the following: |
| 20X- Goblet squat (55/35) |
| 20X- KB Swing (55/35) |
| Run 200Y |
