Week of 12/11/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat

2 sets of 5 reps with empty 45lb bar

1 set of 5 reps with 75lbs

1 set of 5 with 95lbs

5 sets of 5 reps with 115lbs

Close Grip Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

12 sets of 3 reps with 65lbs

*Sets to be performed on the minute.

Assistance Work –

Four rounds of:

15 DB Spoon Press  

15 Lat Pull-downs (Neutral Grip)  

20 Cable Triceps Ext with Rope  

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – KB Single Arm Clean and Press   

5 sets of 7 reps each arm with 20lbs

Met-con-

26-21-15-9 rep rounds of:

Racked Bar Push-ups

Calories Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (barbell)

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

2 sets of 5 with 50lbs

Met-con –

Four rounds on the treadmill:

300m Run

100m Walk

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 reps with 60lbs

3 sets of 8 reps with 70lbs

Rack Pull (Bar positioned just below the knee)  

1 set of 5 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 4 reps with 130lbs

Assistance Work-

Three rounds of:

15 Wall Ball  

10 Hanging Knee Raises  

10 Standing DB side crunches (reps ea side)