Thursday 10/05/23- Workout
| Pause Conventional Deadlift- 3X5@65% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete 3 Rounds on each. Rest 1 min after set. |
| C1: |
| 4X- Bulgarian Lunge (70/55’s) RL=1 |
| 20X- TRX Hamstring Curl |
| C2: |
| 4X- Pause Incline Low Row (55/35’s) |
| 20X- TB Reverse Fly |
| C3: |
| 1 min- Hang from Rig |
| 30 sec- Single Leg Hip Bridge RL=1 |
Wednesday 10/04/23- Workout
| Complete 8 Rounds: |
| 10X- Goblet Squat (55/35) |
| 5X- Burpee Over Box |
| Run 200Y |
| 10X- DB Snatch (55/35) RL=2 |
| 5X- TTB |
| Run 200Y |
Tuesday 10/03/23- Workout
| BB Push Press- Est. a 10RM or 5X8@RPE6. |
| *14 min cap. |
| Complete 5 sets on each circuit. Rest 1 min after set. |
| C1: 8X on each. |
| DB Bench Press (70/45’s) |
| Diamond Push-up |
| Bike (cals) |
| C2: 8X on each. |
| Pull-up |
| Neg. DB Bicep Curl (25/15’s) |
| Row (cals) |
Monday 10/02/23- Workout
| H.B. Back Squat- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Conventional Deadlift (75% or 165/125) |
| 20X- BB Lateral Jump-over RL=1 |
| C2: 4 sets. Rest 1 min after set. |
| 5X- Stationary Lunge (55/35’s) RL=1 |
| 20X- Jump Squat |
| EC: |
| 2 min- Hollow Hold |
| 2 min- Superman |
