Workout 2 (Tuesday's Class) - Week 3
0. Recovery Session
10 Minutes of
Movement and Mobility
Perform in the AM if you workout in the PM or vice versa.
30 Push Press (95/65/35%)
Equipment Substitutions:
~30 Double DB/KB Push Presses (35s/25s/Medium)
~20 Double DB/KB Push Presses (50s/35s/Heavy)
~20 Sandbag Behind-the-neck Push Presses (120/80)
~20 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~30 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~30 Ruck One-arm Push Presses on Each Arm
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 100% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~25 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~20 Sandbag 90-Degree Bent-over Rows (120/80)
~20 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~25 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~25 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
2. Muscle Building
3 Hard* Super Sets
a. Bench Press (60%)
b. Laying Leg Raises
*Hard Set Today is 2-3 Reps Shy of Failure
Scaling and Substitutions:
Bench Press (60%)
Equipment Substitutions:
~Double DB/KB Bench Press (50s/35s/Heavy)
~Double DB/KB Bench Press (35s/25s/Medium)
~DB/KB One-arm Bench Presses on Each Arm (50s/35s/Heavy)
~DB/KB/Ruck One-arm Bench Presses on Each Arm (35s/25s/Medium)
~Floor Press (60%)
~Double DB/KB Floor Press (50s/35s/Heavy)
~Double DB/KB Floor Press (35s/25s/Medium)
~DB/KB One-arm Floor Presses on Each Arm (50s/35s/Heavy)
~DB/KB/Ruck One-arm Floor Presses on Each Arm (35s/25s/Medium)