Wednesday 12/06/17- Workout
Strict OHP- Est. a 1RM or 5X8@RPE7
*18 min to complete.
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Complete circuits in order.
C1: 20-15-10-5. Rest 1-2 min after set.
Bench Press (50% or 95/45)
Plate OH Sit-ups (25/15)
C2: 4X12. Rest as needed.
Alt. DB Floor Chest Press (55/25’s)
DB Side Arm Raises (35/15’s)
Tuesday 12/05/17- Workout
Sumo Deadlift- 3X@80% 2X@85% 1X@90% or 3X10@RPE6
*18 Min cap.
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16 Min AMRAP
5X- Conventional Deadlift (65% or RPE8)
10X- TRX Hamstring Curls
10X- KB Platform Reverse Lunge (55/35)
10X- Pause DB Incline Rows (35/15’s)
Saturday 12/02/17- Workout
Complete in order for time: 6-12-18-12-6
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Pull-ups
DB Suitcase Rows (55/35’s)
TRX Reverse Fly
KB Farmer’s Walk (55/35’s)
BB Bicep Curls (65/35)
DB Hammer Curl (25/15’s)
Thursday 11/30/17- Workout
Bench Press- 6X1@70/70/80/80/90/90% or 6X8@RPE6
*20 min cap.
–
Complete circuits in order.
C1: 15-12-9-6. Rest 1 min after set.
DB Floor Chest Press (55/25’s)
Wall Balls (20/10)
C2: 3X20. Rest as needed.
Plank Push-ups
Bench Skull Crushers (35/15)
