Monday 10/30/23- Workout
| BB Push Press- Est. a 3RM or 4X8@RPE7. |
| *15 min cap. |
| Complete 4 sets on C1 & C2. Rest 1 min after set. |
| C1: |
| 8X- Neg. BB Incline Bench (165/105) |
| 12X- KB OH Tricep Ext. (55/35) |
| C2: |
| 1 Min- DB OH Hold (55/35’s) |
| 12X- Hand Release Push-up |
| C3: For time: 21-15-9. |
| Bike or Row (cals) |
| V Sit-up |
Saturday 10/28/23- Workout
| Buy in/out with 800Y Run. |
| Then complete in order: |
| 100X- Squat |
| 90X- Push-up |
| 80X- Pull-up |
| 70X- KB Swing (55/35) |
| 60X- DB Incline Bench Press (55/35’s) |
| 50X- BB Bent-over Row (95/75) |
Friday 10/27/23- Workout
| Pause H.B. Back Squat- 5X3 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. 3 sec pause. |
| Start on either circuit: |
| C1: 3 sets. Rest 1 min after set. |
| 10X- Platform Reverse Lunge (35/25’s) RL=1 |
| 20X- TRX Hamstring Curl |
| C2: AMRAP in 10 min: |
| 5X- Conventional Deadlift (185/155) |
| 5X- Burpee Over Bar |
| 5X- BB Core Roll-out |
Thursday 10/26/23- Workout
| Neg. Bench Press- 4X8@65% or RPE5. |
| *16 min cap. 3 sec neg. |
| Start on either circuit: |
| C1: 3 sets. Rest 90 sec after set. |
| 5X- DB Incline Bench Press (70/45’s) |
| AMRAP- Dropset DB Incline Bench (35/25’s) |
| C2: 3 sets. Rest 90 sec after set. |
| 10X- DB Skull Crusher (35/25’s) |
| AMRAP- TB Tricep Ext. |
| EC: EMOM until caught. Start at 2 reps, climb by 2 reps. |
| Push-up |
| Sit-up |
