Workout: Titanic Tuesday

Workout: Titanic Tuesday

Warmup:

• Fitness Explorer Warmup
• 500m row

Workout: (rest 1-2 minutes between sets)

• 10 single arm KB* Shoulder Press (M - 24kg, W - 12kg) **
• 20 x 45% bw*** Back Squat
• 10 x 75% bw Back Squat
• 5 x 100% bw Back Squat
• 10 x 100% bw Bench Press (2 count down, 1 count up)
• 5 x 75% bw Bench Press (3 count down, 1 count up)
• 5 x 50% bw Bench Press (5 count down, 1 count up)
• 5 x Asymmetric Bench Press (5kg plate on 1 side, 20kg on the other)

Finisher: 

• 100 continuous Bench Presses (without plates)
• 50 Air Squats 

Notes: The above weights, reps and exercises are guidelines only.

* KB = Kettlebell, use Dumbbell + 2kg as a substitute

** Repeat with other arm, change to push-press if form fails.

*** bw = Bodyweight, e.g. 45% for a 100kg man would be 45kg.

**** Repeat on the other side.

WorkOut: 3 Rep Max (Lifts)

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 10 Jump Squats
• 10 Jump Pull-Ups

Workout: 

Work up to performing 1 set of:

• 3 Rep Max Deadlift
• 3 Rep Max Back Squat
• 3 Rep Max Bench Press
• 3 Rep Max Shoulder Press

Finisher:

Treadmill Drivers (5 x 10 second rounds)

Workout: 300 (Tower of Pain)

Warmup:

10 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

10 rounds of:

50 kg (110lbs) 3 x Deadlifts, 3 x Rows, 3 x Hang Squat Cleans, 3 x Push Press

3 x straight leg knee-to-elbows

3 x 60kg (132lbs) Bench Press

--

then 120 Air Squats

300 Reps in total.

*For time

Finisher:

Medicine Ball Push-Ups 

"The old ones say we Spartans are descended from Hercules himself." - Dilios