Saturday 11/18/17- Workout
Conventional Deadlifts- 3X4@65%, 3X2@80% or 6X5@RPE8
*20 min cap.
–
Start on either circuit. Rest as needed.
C1: 4X8. 3 sec pause on each rep.
BB Inverted Rows
DB Suitcase Rows (35/25’s)
C2: 3X15.
Banded Straight Leg Side Steps
KB Swings (55/35)
Friday 11/17/17- Workout
Back Squat- 2X4@60%, 2X3@70%, 2X2@80% or 6X8@RPE7
*20 min cap.
–
Complete 4 Rounds.
5X- Bench Press (65% or RPE9)
20X- DB Floor Press (35/25’s)
10X- KB Goblet Squat (55/35)
20X- Squat Jumps
Thursday 11/16/17- Workout
Complete for time:
–
Run 800Y
20X- Toes to Bar
20X- V Sit-ups
Run 600Y
30X- Tension Band Side Arm Raises
30X- Wall Balls (20/10)
Run 400Y
40X- DB Bicep Curls (25/15’s)
40X- DB Skull Crusher (25/15’s)
Wednesday 11/15/17- Workout
Sumo Deadlift Resets- 4X4@60% or 4X8@RPE5
*18 min cap. Rest only 60-90 sec between sets.
–
Start on either circuit.
C1: 3X10. Rest 1 min after set.
BB Stiff Leg Deadlift (115/85)
TRX Hamstring Curls
Banded Squatted Side Steps
C2: 4 Rounds. Rest 1 min after set.
5X- Weighted Pull-ups (RPE10)
15X- Inclined DB Rows (35/25’s)
25X- Plate Bent-over Rows (45/25)
