Wednesday 05/31/23- Workout
| BB Push Press- Est. a 5RM or 4X10@RPE5. |
| *15 min cap. |
| Complete 3 Rounds: |
| 10X- Neg. Incline Bench Press (135/95) |
| 15X- Burpee |
| 10X- Pause Push-up |
| 15X- Wall Ball (20/14) |
| 10X- Pause DB Tricep Kick-back (15/10) RL=1 |
Tuesday 05/30/23- Workout
| Conventional Deadlift- Est. a 5RM or 4X10@RPE5. |
| *15 min cap. |
| Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Pause Banded Prone Hamstring Curl |
| 12X- Pause M.B. Hip Abduction |
| C2: |
| 8X- Pause Single Leg Hip Thrust (35/25) RL=1 |
| 12X- Side Lying Hip Raise RL=1 |
| C3: For time: |
| 8X- DB Snatch (55/35) RL=1 |
| 12 cal- Bike or Row |
Friday 05/26/23- Workout
| Start on any circuit: |
| C1: 70X on each. |
| Push-up (floor to lockout) |
| BB Bent-over Row (95/75) |
| C2: 60X on each. |
| DB Incline Bench Press (55/35’s) |
| Pull-up |
| C3: 50X on each. |
| V Sit-up |
| BB Core Roll-out |
| *After finishing each circuit, Run 800Y. |
Thursday 05/25/23- Workout
| Pause Conventional Deadlift- 5X3 build to RPE10 or 4X5@RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 3 sets on each. Rest 90 sec after set. |
| C1: |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 10X- Single Leg Deadlift (35/25) RL=1 |
| 10X- KB Swing (100/70) |
| C2: |
| 5X- Step-up (55/35’s) RL=1 |
| 10X- Single Leg Stand-up (35/25) RL=1 |
| 10 cal- Bike or Row |
