Thursday 05/18/23- Workout
| Pause L.B. Back Squat- 5X3 Build to RPE10 or 4X8@RPE5. |
| *15 min cap. 3 sec pause. |
| Start on either circuit: |
| C1: |
| 4X- Pull-up |
| 8X- Inclined KB High Row (35/25’s) |
| AMRAP- Inclined DB Preacher Curl (25/15’s) |
| C2: AMRAP in 10 min: |
| 4X- DB Snatch (55/35) RL=1 |
| 8X- Alt. Reverse Lunge RL=1 |
Wednesday 05/17/23- Workout
| Complete 4 Rounds: |
| 10X- Incline Bench Press (135/85) |
| 8X- Burpee |
| 10X- Weighted Push-up (45/25) (floor to lockout) |
| 8 cal- Bike or Run 200Y |
| 10X- DB Floor Chest Press (70/55’s) |
| 80X- Jump Row |
| EC: |
| 100X- Crunch |
| 100X- Hanging Reverse Crunch |
Tuesday 05/16/23- Workout
| Conventional Deadlift- Est. a 10RM or 5X8@RPE5. |
| *15 min cap. |
| Complete 4X10 on each. Rest 1 min after set. |
| C1: |
| Alt. TRX Hamstring Curl RL=1 |
| Standing Pause MB Hip Abduction RL=1 |
| C2: |
| BB Inverted Row |
| DB Hammer Curl (25/15’s) |
| C3: |
| Plate Inclined Y’s (5/2.5’s) |
| DB Bent-over Reverse Fly (15/10’s) |
Monday 05/15/23- Workout
| L.B. Back Squat- 5X3@70% or 4X10@RPE5. |
| *15 min cap. |
| Complete: 12-12-10-10-8-8. |
| DB Bench Press (70/45’s) |
| Jump Squat (55/35’s) |
| BB Strict OHP (115/65) |
| Run 400Y |
