5/27/20 – MURPH DOES IT

WARM UP

BB to back rack progressions: dead + hang power cleans + S2OH 2 back rack

Then,

Back squats - 3x6

 

ADVANCED

STRENGTH

A) 12 back squats (floor) 155/105

**4x - rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended 15/10

**4x - rest :60sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A) 12 back squats (floor) 95/65

**4x - rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended 5/2.5

**4x - rest :60sec BTWN sets**

 

BEGINNER

STRENGTH

A) 12 goblet squats

**4x - rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended

**4x - rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

3R/3L renegade rows (no push up) 35/25

6R/6L alt DB front foot elevated reverse lunge + dual DB curl

3R/3L renegade rows (no push up)

6R/6L alt DB drop lunge + dual DB curl

**4x - rest :60sec BTWN sets**

 

INTERMEDIATE

WORKOUT

3R/3L renegade rows (no push up) 15/10

6R/6L alt DB front foot elevated reverse lunge + dual DB curl

3R/3L renegade rows (no push up)

6R/6L alt DB drop lunge + dual DB curl

**4x - rest :60sec BTWN sets**

 

BEGINNER

WORKOUT

12 alt shoulder taps

6R/6L alt reverse lunge + dual DB curl 10/8

3 renegade rows (no push up)

6R/6L alt reverse lunge + dual DB curl

**4x - rest :60sec BTWN sets**