Wednesday 01/17/18- Workout
Bench Press- 5X1@70/75/80/85/90% or 5X8@RPE6
*18 min cap.
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Complete in order.
C1: 4X15. Rest 30-60 sec after set.
DB Single Arm Push Press (35/15)
Kneeling Land Mine Press (45/25)
C2: 5X10. Rest 30-60 sec after set.
Close Grip Bench (115/65)
Alt. DB Floor Press (55/25’s)
C3: 3X10. No rest.
Burpee’s
Weighted Knee Raise (25/15)
Tuesday 01/16/18- Workout
Deadlift (preferred)- 5X1@70/75/80/85/90% or 5X8@RPE6
*20 Min Cap.
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Complete 50 Reps on each. Any order/rep scheme.
Chin-ups
TRX High Rows
DB Reverse Fly’s (25/15’s)
Plate Hammer Curls (45/25)
Single Leg Hip Bridge
Monday 01/15/18- Workout
Back Squat- 5X1@70/75/80/85/90% or 5X8@RPE6
*20 Min Cap.
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Complete 5 Rounds. 25 min cap.
3X- BB Front Squats (75% or RPE8)
8X- DB Thrusters (55/25’s)
20X- DB Bench Press (35/15’s)
20X- Diamond Push-ups
Saturday 01/13/18- Workout
Complete in order for time.
–
C1: 3 Rounds.
20X- KB Swings (55/35)
30X- BB Lateral Jump-overs
10X- TRX Hamstring Curls
C2: 4 Rounds.
15X- Toes to Bar
15X- Starfish Sit-ups
30X- Mountain Climbers
