Week of 01/09/22

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

10 sets of 2 reps with 95lbs

*Limit rest to 40 seconds between sets

Floor Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 reps with 85lbs

1 set of 5 with 95lbs

1 set of 5 with 105lbs

1 set of 5 with 110lbs

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 50lbs

Leg Curls (Machine)

5 sets of 12 reps

*Limit rest to 60 seconds b/n sets.

Met-con-

3-5 rounds for fastest effort:

5 Hanging Knee Raises

10 Box Jump and Step Down

30 seconds Treadmill Sprint

*Rest 90 seconds b/n efforts.

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

1 set of 3 reps with 60lbs

5 sets of 3 reps with 65lbs

Lat Pull-downs (Wide Prone Grip)

4 sets of 12 reps

Met-con -

Four rounds for time:

500m Row

10 Hand-release Push-ups

20 Sit-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – One and a Quarter Front Squat  

2 sets of 3 with 45lbs

1 sets of 3 with 55lbs

5 sets of 3 with 60lbs

Trap Bar Deadlift  

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

3 sets of 5 reps with 100lbs

Assistance Work –

Three rounds of:

10 Alternating Box Step-ups (reps each leg)  

10 Hanging Knee Raises  

10 Barbell Rollouts