rmc

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Day 5 – Friday, February 6, 2026
1. Bench Press (3 min rest)
--a. Regular Reps
----i. 5 reps 67%
----ii. 5 reps 72%
----iii. 3 reps 78%
--b. AMRAP with 85%, record reps _____ (5 min rest after set)
--c. Cooldown sets 2 x 10 (50-55%)
2. Tricep pushups
--a. 2 sets of 10-20 reps at 18” height
--b. 2 sets of 10-20 reps at 24” height
--c. 2 sets of 10-20 reps at 30” height
3. Cardio
--a. Behind the back BB wristcurls 4x20 (rest as needed)
--b. Steps (in recovery)

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Pretty mediocre

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Day 4 – Thursday, February 5, 2026
1. Superset 1 (2 min rest)
--a. Sumo deadlift 4x4 (70-75%), Reset on each dead rep, no bounce
--b. DB Lateral Holds 4 sets of 15
2. Standing BB overhead press 3x5 (2 min rest)
--a. No legs, full lockout at top
3. Superset 2 (2 min rest)
--a. Close grip bench press 3x5, 65%
--b. Bodyweight Bulgarian split squats 3x5
----i. Tempo – 3 seconds up, 3 seconds down
4. Cardio (a+b are a superset)
--a. Heavy alternating DB curls 4x5
--b. Bumper plate pinch holds 4 sets of 15-20 seconds
--c. Steps (in recovery)

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Very basic for us. Way too many nocturnal and Acorns.

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Day 2 – Tuesday, February 3, 2026
1. Snatch Grip Deadlift (2 min rest) – 4x5 (50-60%) – no bouncing/tapping
2. Back Squat (2.5 min rest)
--a. 65% x 5, 70% x 5, 75% x 5
--b. 58% x 10 unbroken
3. Superset 1 (2.5 min rest)
--a. Close grip bench press 5x5 @ 67% (of bench max)
--b. DB RDLs, 5x5
4. Heavy BB bicep curls, 4x5 (2 min rest)
5. Cardio
--a. Bumper plate pinch holds of 3-4 10 lb plates, 4 sets 15-20 seconds
--b. Walk 5k steps (listed in recovery)

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