Week of 01/08/23

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

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 8 reps with 105lbs

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 Seated Alternating Dumbbell Curls (reps each arm)

12 Single Arm KB Rows (reps each arm)  

10 Lateral Step-ups (reps each leg)  

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Deficit Romanian Deadlift    

4 sets of 5 reps with 70lbs

Met-con-

For 30 minutes complete on treadmill:

30 seconds Run

30 seconds Brisk Walk

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Pin Press   

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

3 sets of 5 reps with 70lbs

Met-con –

20-15-10-5 rep rounds of:

Dumbbell Thrusters

Bicycle Crunches (R/L = 1rep)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Split Squats*  

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

1 set of 3 reps with 65lbs

3 sets of 5 reps with 70lbs

*Reps each leg.

Sumo Deadlift High Pull  

1 set of 5 with 55lbs

5 sets of 5 with 70lbs

Assistance Work-

Four rounds of:

12 DB Incline Bench Press  

50ft DB Farmer’s Carry  

10-15 Roman Chair Knee Raises