Thursday 04/03/25- Workout
Tempo Bench Press- 4X6@65% or RPE6.
*15 min cap. 3-3-0 tempo.
Complete 4X8 on each. Rest 60-90 sec after set.
C1:
DB Skull Crusher (35/25’s)
TB Tricep Extension
C2:
DB Incline Bench Press (70/40’s)
One Arm Elevated Push-up RL=1
C3: No Rest.
Dragon Fly
Ceiling Touch
Hollow Hold (30 sec)
Wednesday 04/02/25- Workout
Complete 8 Rounds. 6 Reps on each:
Chin-up
Alt. DB Snatch (55/35) RL=2
BB Bent-over Row (135/105)
Alt. DB Snatch (55/35) RL=2
DB Hammer Curl (35/25’s)
Burpee
Tuesday 04/01/25- Workout
Sumo Deadlift- Est. a 5RM or 4X10@RPE6.
*16 min cap.
Complete 4 sets on each. Rest 60-90 sec after set.
C1:
8X- BB Front Squat (135/105)
12X- MB Hip Flexion RL=1
C2:
8X- Single Leg Deadlift (70/55) RL=1
12X- MB Hip Extension RL1=1
EC: EMOM for 5 Min:
15 cal- Bike or Row
Monday 03/31/25- Workout
BB Push Press- 8X2@85% or 4X8@RPE6.
*16 min cap.
Complete 4 Rounds:
8X- BB Incline Bench (165/105)
10X- DB Floor Chest Press (70/45’s)
12X- DB Tricep Kick-back (25/15) RL=1
14 cal- Bike or Row
16X- Wall Ball (20/14)
