Friday 01/22/21- Workout

Friday 01/22/21- Workout

Low Bar Back Squat- 3X5@60% or 3X10@RPE8 *15 min cap. Start on any circuit. (3 sec tempo’s) C1: 4 sets. Rest 1 min after set. 8X- Neg Step-down RL=1 10X- KB Deficit Sumo Squat (70/45) 12X- MB Hip Abduction C2: 4 sets. Rest 1 min after set. 8X- Pause DB Incline Row (55/35’s) 10X- TRX […]

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Thursday 01/21/21- Workout

Thursday 01/21/21- Workout

BB Push Press- 5X3@70% or 5X10@RPE7 *15 min cap. Complete: 6-8-10-10-8-6. BB Floor Chest Press (185/115) (135/75) DB Incline Bench Press (55/35’s) DB Tricep Kickback (25/15) RL=1 KB Skull Crusher (55/35) EC: 3 Rounds for time: 150X- Jump Rope 20X- Starfish Sit-up RL=1 25X- Sit-ups

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Tuesday 01/19/21- Workout

Tuesday 01/19/21- Workout

BB Strict OHP- 5X5 Build to RPE10.  *12 min cap. Complete circuits in any order: C1: 8-10-12-10-8. Rest 1 min after set. Bench Press (185/115) (135/75) Pull-up C2: 8-10-12-10-8. Rest 1 min after set. DB Bent-over Row (55/35) RL=1 Alt. Elevated Push-up RL=1 C3: 8-10-12-10-8. No rest. Bike or Row (cals) Burpees

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Monday 01/18/21- Workout

Monday 01/18/21- Workout

Complete strength in any order. Est. a 1RM or 5X10@RPE8 on both. Sumo Deadlift HB Back Squat *28 min cap. Complete: 30-25-20-15-10. KB Goblet Squat (55/35) Alt. Reverse Lunge RL=1 Jump Squat V Sit-up

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