Thursday 06/28/18- Workout
Pause Bench- 5X3@60% or RPE5
*18 min cap. 3 sec pause at chest.
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Complete circuits in any order.
C1: 4X10. Rest as needed.
Bicycles LR=1
WB Core Twist (20/14) LR=1
TRX Pikes
C2: 4 sets. Rest 30-60sec after set.
8X- Alt. DB Floor Press (55/35’s)
15X- TB Side Arm Raise
10X- Plate Front Arm Raise (45/25)
Wednesday 06/27/18- Workout
Low Bar Back Squat- 3X5@60%, 3X3@75% or 6X8@RPE5
*20 min cap.
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Complete 5 Rounds of:
8X- DB Stationary Lunge (55/35’s)
10X- TRX Reverse Fly
8X- Single Leg Hip Thrust (35/20)
10X- Side Shuffle
8X- Toes to Bar or Knee Raise
Tuesday 06/26/18- Workout
Bench Press- Est. a 1RM or 5X5@RPE6
*18 min cap.
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Complete circuits in any order.
C1: 4X8. Rest 30-60 sec after set.
Incline Bench (RPE8)
Diamond Push-ups
C2: 4X8. Rest as needed.
DB Thruster (55/35’s)
Kneeling Landmine Press (45/25)
Push-up (floor to lockout)
Monday 06/25/18- Workout
Sumo Deadlift- Est. a 1RM or 5X5@RPE6
*18 min cap.
–
Complete circuits in any order.
C1: 4X15. Rest 30 sec after set.
KB Stiff Leg DL (45/35’s)
TRX Hamstring Curls
C2: 4 sets. Rest 1 min after set.
5X- Pause Pull-up
5X- Pause DB Inclined Row (55/35)
5X-Negative DB Bicep Curl (25/15’s)
