Thursday 07/14/22- Workout
Pause Conventional Deadlift- 4X3@65% or 4X8@RPE5.
*15 min cap. 3 sec pause at knee.
Complete 4 Rounds:
5X- Pull-up
10X- Braced DB Bent-over Row (55/35) RL=1
5X- Pause BB Hip Thrust (275/245)
10X- Alt. TRX Hamstring Curl RL=1
Run 400Y
Wednesday 07/13/22- Workout
Complete in order:
100X- Plate Bear Hug Squat (35/25)
100X- Plate Wood Chopper
100X- Plate Bent-over Row
100X- Plate Sit-up
100X- Plate Core Twist RL=2
*Every 2 min, stop and do 8X Burpees (sc: 6X)
Tuesday 07/12/22- Workout
Complete strength in any order:
H.B. Back Squat- 3X10@60% or RPE5.
BB Push Press- 4X3@75% or 4X8@RPE6.
*22 min cap.
Start on either circuit:
C1: 4 sets. Rest 90 sec after set.
5X- Bench Press (75% or 135/85)
1 Min- DB OH Hold (55/35’s)
C2: 4 sets. Rest 90 sec after set.
10X- Walking Lunge (55/35’s) RL=1
1 Min- Bike or Row
EC: For time: 50X- Burpee
Monday 07/11/22- Workout
Sumo Deadlift- Est. a 1RM or 4X12@RPE5. *16 min cap.
Start on any circuit. Complete 4 sets on each. Rest 90 sec after set.
C1:
8X- DB Inclined High Row (55/35’s)
12X- Plate Reverse Grip Curl (45/35)
C2:
8X- KB Deficit Sumo Squat (70/55’s)
12X- MB Squatted Side Step RL=1
C3: For time: 21-15-9.
Conventional Deadlift (135/105)
Burpees Over Bar
