Tuesday 06/19/18- Workout
Bench Press- 8X1@80-90% or 8X5@RPE6
*18 min cap.
–
Complete circuits in any order.
C1: 6X10. Rest 30-60sec after set.
DB Bench (55/35’s)
Pull-ups
C2: 3X25. Rest as needed. (45/25)
Plate OHP
Plate Bent-over Row
Plate OH Sit-up
Plate Reverse Grip Curl
Plate Wood Chop
*Plate can’t touch ground. Must always be holding in one hand. Can’t rest on any body part other than hands holding.
*Penalty is 50X Burpees.
Friday 06/15/18- Workout
Pause Conventional Deadlift- 4X3@65% or RPE6
*18 min cap. 3 sec pause just below knee.
–
Complete: 20-16-12-8-4
Bulgarian Lunge (45/25)
DB Suitcase Row (35/25’s)
KB Single Leg Hip Bridge (55/35)
BB Inverted Row
Bicycle’s LR=1
Thursday 06/14/18- Workout
Strict OHP- 5X5@65% or RPE5
*18 Min Cap.
–
Complete 4 Rounds below.
10X- Bench Press (135/65) (95/45)
15X- WB Bear Hug Squat (20/10)
10X- WB Core Twist
100Y- KB Front Rack Walk (55/35’s)
Run 400Y (scale 200Y)
Wednesday 06/13/18- Workout
Complete circuits in any order.
–
C1: 5X8. Rest 30-60 sec after set.
Pull-ups
DB Bicep Curls (25/15’s)
C2: 5 sets. Rest 30-60 sec after set.
6X- Inclined DB Row (55/35’s)
15X- Plate Hammer Curls (45/25)
C3: 5 Rounds. Rest as needed.
15X- TB Reverse Fly
10X- TRX Y’s
10X- BB Core Roll-out (135/105)
5X- Burpee’s Over Bar
