Tuesday 11/14/23- Workout
| BB Strict OHP- Est. a 1RM or 4X10@RPE6. |
| *14 min cap. |
| Complete: 8-10-12-10-8. |
| BB Incline Bench Press (165/105) |
| Plate OH Sit-up (35/25) |
| DB Floor Chest Press (70/45’s) |
| Plate Core Twist (35/25) RL=1 |
| Pause Push-up |
Monday 11/13/23- Workout
| H.B. Back Squat- Est. a 1RM or 4X10@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X8. Rest 1 min after set. |
| Single Leg Stand-up (35/25) RL=1 |
| TRX Single Leg Hamsting Curl RL=1 |
| C2: For time: 20-16-12-8. |
| Conventional Deadlift (135/105) |
| Burpee Over Bar |
Friday 11/10/23- Workout
| Temp H.B. Back Squat- 3X5@65% or RPE5. |
| *15 min cap. 3-3-1 tempo. |
| Complete 4 Rounds: |
| 5X- Bench Press (205/125) |
| 10X- Pause DB Tricep Kick-back (15/10) RL=1 |
| 15X- Kneeling Bottoms Up KB Press (15/10) RL=1 |
| Run 400Y |
Thursday 11/09/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 60-90 sec after set. |
| C1: |
| 4X- Pause Pull-up |
| 8X- Neg. KB Hammer Curl (55/35) |
| C2: |
| 4X- Pause KB Inclined Low Row (70/45’s) |
| 8X- Neg. Inclined DB Preacher Curl (25/15’s) |
| C3: |
| 4X- Pause TRX High Row |
| 8X- BB Reverse Grip Curl |
| EC: 21-15-9. |
| Bike or Row (cals) |
| Burpee |
