Thursday 09/28/17- Workout
Pause Back Squats- 4X3@70% or 4X6@RPE6
*20 min to complete.
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Complete circuits in any order.
Circuit 1: 4X15. Rest 1 min after sets.
Single Leg Hip Thruster (25/15)
Squat Jumps
Circuit 2: 3X10. Rest 1 min after sets.
TRX Pistol Squat
Single KB Front Rack Squat (35/25)
Wednesday 09/27/17- Workout
Bench Press- 8X4@70% or 8X8@RPE7
*20 min to complete.
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AMRAP 18 min
8X- Incline Bench (135/65) (95/35)
8X- DB Floor Chest Press (55/25’s)
10X- Weighted Ceiling Touches (35/25)
200Y Run
Tuesday 09/26/17- Workout
Complete in order. Rest as needed.
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5X- Sumo Deadlift (60% or RPE9)
30X- DB Suitcase Rows (35/25’s)
5X- Conventional Deadlift (use sumo%)
30X- Single Leg Hip Bridge
5X- Sumo Deadlift
30X- Chin-ups
5X- Conventional Deadlift
30X- Plank DB Rows (25/15’s)
Monday 09/25/17- Workout
Front Squat- 5X4@65% or 5X8@RPE7
*Rest 90 sec between sets. 18 min to complete.
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Complete 5 Rounds.
Run 400Y
20X- Wall Balls (20/10)
20X- Starfish Sit-ups
