Workout of the Day 11-09-18

Workout of the Day 11-09-18

Strength
3 Sets
6-8 Sumo Deadlift 30X1
1:00 Dips 20X3 OR
3-6 Ring Muscle Ups w/ :20-:30 hold at top of dip support after last Muscle-Up

Conditioning
6 Rounds
1 Minute Bike @ specified RPM
1 Box 360″ Piked HS walk *
15 Dual KB DL 55/35#
1 Box 360′ Piked HS walk (opposite direction)
* Or can do a 5 Meter Handstand walk

Please Post Results to TRIIB.

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Barbell 11-04-18

Barbell 11-04-18

Monday
4 x 5 Narrow, Normal, & Wide Bench
Superset 2: 4 x 10 Dual DB B.O.R & DB Z-Press
Superset 3: 4 x 10 DB Tate Press & Pull-Up
Finishers

Tuesday
Back Squat 3 x 5 @ 85%
Bench Press 3 x 5 @ 80%
Back Squat 3 x 15 Narrow Stance
DB Bench Press 3 x 15
5 Rounds: 50 Lunges & 15 Push-Ups

Thursday
8E2MOM 10 Front Squat
Sumo DL 3 x 5
Superset: Snatch Grip RDL, Sumo RDL, 3 x 20ea
Finisher: Sled & Lunges

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