Thursday 07/28/22- Workout
Pause H.B. Back Squat- 5X5@65% or RPE5.
*16 min cap. 2 sec pause.
Complete 4 Rounds:
8X- Conventional Deadlift (225/175)
8X- TRX Pistol Squat RL=1
30 sec- Side Plank w/ Adductor Hold
1 min- Wall Sit
Run 200Y
Wednesday 07/27/22- Workout
Buy in/out with a 800Y Run.
Then complete: 10-20-30-20-10.
DB Thruster (55/35’s)
Push-up (Floor to lockout)
Starfish Sit-up RL=1
Burpee
Tuesday 07/25/22- Workout
Conventional Deadlift- Est. a 3RM or 4X8@RPE6.
*15 min cap.
Start on either circuit:
C1: 4X8. Rest 90 sec after set.
DB Bicep Curl (35/25’s)
Pause Inclined Row (55/35’s)
C2: AMRAP in 10 min. Start at 2 reps, climb by 2.
Chin-up
DB Snatch (55/35) RL=2
Monday 07/25/22- Workout
Complete strength in any order:
BB Strict OHP- 3X2@RPE10 or 3X10@RPE6.
H.B. Back Squat- Est a 10RM or 4X10@RPE6.
*22 min cap.
Complete 3 Rounds:
20X- Step-up RL=1
20X- DB Floor Chest Press (55/35’s)
15X- Weighted Jump Squat (35/25’s)
15X- BB Incline Bench (115/75)
10 cal- Bike or Row
100X- Jump Rope
