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BEAST DAY 1

Day 1 (Strength)

  • Warm-up (10 min): 

    • 3 Rounds: 

      • 10 Air Squats

      • 10 Banded Pull-Aparts

      • 10 Push-ups

      • 30s Dead Hang

  • Strength Work: 

     

    • Squat

      • 2 warmup sets

      • 3 Sets of 6 reps @ 20X1, RPE 7

    • Weighted Pull-up (if applicable) - Because my weighted pull up above is 175# and my bodyweight is 185#, I will just be performing the reps unweighted. Subsequent weeks will show me adding weight with reduced reps.

      • 2 warmup sets

      • 3 Sets of 6 reps @ 20X1, RPE 7

    • 4 Rounds

      • 8 Dumbbell Bench Press @ 20X1

      • 8/side Weighted Bulgarian Split Squat @ 20X1

      • :30 Hollow Body Hold

      • Rest 1:00

  • Cooldown (10 min): 

    • Banded Hamstring Stretch

    • Pec Stretch

    • Breathing Drills (Box Breathing)
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Comments

  1. RyanMarch 10, 2025 at 1:38 PM

    Strength
    Squat - 180#
    Pullup - BW
    DB Bench Press - 50# (too light)
    Bulgarian Split Squat - 25#/each (too light)
    Hollow Body Hold - BW

    ReplyDelete

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