Week of 01/02/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – 1-count Paused Squat (Intensity)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

3 sets of 3 reps with 95lbs

Close Grip Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 reps with 65lbs

3 sets of 7 reps with 70lbs

Assistance Work-

Three to Five rounds of:

10 Dumbbell Triceps Press  

10 Alternating DB Hammer Curls (reps each arm)

5 Half Kneeling Arnold Press (reps each arm)

10 Supine Ring Rows

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Seated Good Mornings 

5 sets of 5 reps with 45lbs

Leg Curls (Machine)

5 sets of 10 reps

*Limit rest to 60 seconds b/n sets.

Met-con-

21-15-9 rep rounds of:

Calories Row

Burpees

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press

1 set of 10 reps with 45lbs

1 set of 3 reps with 55lbs

3 sets of 5 reps with 60lbs

Lat Pull-downs (Wide Prone Grip)

3 sets of 12 reps

Met-con -

Six Rounds for fastest effort:

10 Calorie Bike

30 seconds rest

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – One and a Quarter Front Squat

2 sets of 3 with 45lbs

5 sets of 3 with 55lbs

Trap Bar Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

3 sets of 5 reps with 95lbs

Assistance Work –

Three rounds of:

10 Alternating Box Step-ups (reps each leg)

10 Hanging Knee Raises

10 Barbell Rollouts