Friday 02/26/21- Workout
Conventional Deadlift- 5X3@75-85% or 5X8@RPE8.
*16 min cap.
Start on either circuit:
C1: 25-20-15-10. No Rest.
Pause MB Hip Abduction
Pause MB Hip Extension
Pause MB Glute Bridge
C2: 4X10. Rest 1 min after set.
BB Inverted Row
KB Lat Pull-over (70/45)
DB Reverse Fly (25/15’s)
EC: For time: 21-15-9.
Bike or Row (cals)
KB Swings (55/35)
TTB
Thursday 02/25/21- Workout
Low Bar Back Squat- 5X3@75-85% or 5X8@RPE8
*16 min cap.
Complete: 30-25-20-15-10.
Wall Ball (20/14)
DB Bench Press (55/35’s)
BB Front Squat (95/65)
Crunches
Bicycle RL=1
Wednesday 02/24/21- Workout
Complete in order:
25X- Strict Pull-ups
50X- DB Hammer Curl (25/15’s)
25X- Strict Pull-ups
50X- Burpees Over Bar
25X- Strict Pull-ups
50X- DB Bicep Curl (25/15’s)
25X- Strict Pull-ups
Tuesday 02/23/21- Workout
Bench Press- Est. a 3RM or 4X8@RPE7.
*16 min cap.
Complete:
Buy in/out with 1200Y Run
Then 4 rounds:
10X- BB Strict OHP (95/65)
20X- Push-ups
10X- DB Skull Crusher (35/25’s)
20X- Sit-up
