Tuesday 01/19/21- Workout
| BB Strict OHP- 5X5 Build to RPE10. |
| *12 min cap. |
| Complete circuits in any order: |
| C1: 8-10-12-10-8. Rest 1 min after set. |
| Bench Press (185/115) (135/75) |
| Pull-up |
| C2: 8-10-12-10-8. Rest 1 min after set. |
| DB Bent-over Row (55/35) RL=1 |
| Alt. Elevated Push-up RL=1 |
| C3: 8-10-12-10-8. No rest. |
| Bike or Row (cals) |
| Burpees |
Monday 01/18/21- Workout
Complete strength in any order.
Est. a 1RM or 5X10@RPE8 on both.
Sumo Deadlift
HB Back Squat
*28 min cap.
Complete: 30-25-20-15-10.
KB Goblet Squat (55/35)
Alt. Reverse Lunge RL=1
Jump Squat
V Sit-up
Saturday 01/16/21- Workout
Complete: 20-16-12-8-4
Conventional Deadlift (135/105)
Pull-ups KB Swing (70/45)
Dual DB Suitcase Row (55/35’s)
Bulgarian Lunge (55/35’s) RL=2
Bike or Row (cals)
Friday 01/15/21- Workout
Complete: 3X3@80% or 3X10@RPE10 on both.
Bench Press
BB Push Press
*22 min cap.
Complete: 8-10-12-10-8.
DB Incline Bench (55/35’s)
Plank Push-up RL=1
BB Landmine Press (45/35) RL=1
Single DB OH Tricep Ext. (35/25) RL=1
Wall Ball (20/14)
