Wednesday 05/02/18- Workout
Conventional Deadlift- 5X1@85-90% or 5X8@RPE6
*18 Min Cap.
–
Complete in any order. (3 sec count on ea.)
C1: 4X12. Rest 1 min after set.
Pause BB Bent-over Row (75/45)
Pause TRX Low Row
C2: 6-8-10-8-6. Rest 1 min after set.
Pause Pull-ups
Negative DB Bicep Curls
Burpee Over Bar
Tuesday 05/01/18- Workout
Bench Press- 2X2@80/90% or 4X8@RPE6
*18 min cap.
–
Complete in any order.
C1: 5 sets. Rest 1 min after set.
10X- Bench Press (50% or 95/45)
10X- TRX Skull Crusher
C2: 4X8. No Rest.
DB Push Press (55/35’s)
DB Side Arm Raise (25/15’s)
Plate OH Sit-up (35/25)
100X- Jump Rope
Monday 04/30/18- Workout
Sumo Deadlift- 2X2@80/90% or 4X8@RPE6
*18 min cap.
–
Complete in any order.
C1: 4X15. Rest 30-60 sec after set.
KB Single Leg Deadlift (35/20)
TRX Hamstring Curls
C2: 3X10. No rest.
Run 400Y
Bulgarian Lunge (55/35)
MB Goblet Squats (55/35)
Saturday 04/28/18- Workout
Push Press- Est. a 5RM or 5X8@RPE5
*16 Min Cap.
–
Complete in order. 4 Rounds.
2X- Bench Press (80% or RPE6)
10X- Alt. Elevated Push-up
10X- Wall Balls (20/10)
100Y- Lunge
100Y- Jog
