Week of 01/15/23

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

1 set of 3 reps with 105lbs

1 set of 3 reps with 115lbs

1 set of 3 reps with 125lbs

Wide Grip Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps with 65lbs

4 sets of 7 reps with 70lbs

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 75lbs

Met-con-

Five round for time:

12 Wall Ball

6 Push-ups

12 Calorie Bike

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Pin Press   

2 sets of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

4 sets of 4 reps with 75lbs

Met-con –

Complete three rounds of:

3:00 Max Distance Row

-1:00 rest-

3:00 Max Distance Treadmill Run

-1:00 rest-

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 75lbs

*Reps each leg.

Sumo Deadlift High Pull  

1 set of 5 with 55lbs

5 sets of 5 with 75lbs

Assistance Work-

Four rounds of:

12 DB Incline Bench Press  

50ft DB Farmer’s Carry  

10-15 Roman Chair Knee Raises