Monday 07/09/18- Workout
Bench Press- 8X3@80-90% or RPE5
*20 min cap.
–
Start on either circuit below:
C1: 5 sets. Rest 30-60sec after set.
6X- DB Incline Bench (55/35’s)
10X- Alt. Elevated Push-up
10X- TB Tricep Press-down
C2: 3 rounds.
400Y Run
15X- Sit-ups
15X- Oblique Crunch
Saturday 07/07/18- Workout
Complete: 25-20-15-10-5
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DB Front Squat (35/25’s)
Wall Ball (20/10)
DB Floor Press (55/35’s)
TRX Skull Crusher
Bicycles (LR=1)
Run 200Y
Friday 07/06/18- Workout
Low Bar Back Squat- Est. a 5RM or 5X6@RPE6
*18 min cap.
–
Complete 50 Reps on each. Any order/rep scheme.
BB Reverse Lunge (95/65)
TRX Inverted Row
MB Squatted Side Steps
DB Bent-over Row (35/25)
DB Bicep Curls (25/15’s)
Thursday 07/05/18- Workout
Bench Press- 2X8@60% 2X6@70% 2X4@80% or 6X8@RPE6
*18 min cap.
–
Complete in any order.
C1: 4XAMRAP
DB Bench Drop Set (55/35’s)
C2: 10-15-20-15-10. Rest as needed.
Push-up
Plate OH Sit-up (35/25)
KB Skull Crusher (55/35)
BB Strict OHP (75/35)
