Week of 01/16/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Volume)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

4 sets of 4 reps with 105lbs

Dynamic Effort Wide Grip Bench Press*

2 sets of 5 reps with 45lb bar (no pause)

1 set of 4 with 55lbs (paused)

1 set of 3 wit 65lbs

10 sets of 3 with 75lbs**

*Grip bar outside widest ring.

**Sets on the minute

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 55lbs

Leg Curls (Machine)

5 sets of 14 reps

*Limit rest to 60 seconds b/n sets.

Met-con-

As Many Rounds as Possible in 14 minutes of:

12 Calorie Row

10 Push-ups

10 Cambered Bar Curls

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 2 reps with 65lbs

6 sets of 2 reps with 70lbs

Lat Pull-downs (Wide Prone Grip)

5 sets of 12 reps

Met-con -

Complete four rounds of:

60 seconds Max Calorie Bike

20 seconds Flutter Kicks

20 seconds Handstand Hold

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – One and a Quarter Front Squat   

2 sets of 3 with 45lbs

1 set of 3 with 55lbs

5 sets of 3 with 65lbs

Trap Bar Deadlift  

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

3 sets of 5 reps with 105lbs

Assistance Work –

Three rounds of:

10 Alternating Box Step-ups (reps each leg)   

10 Hanging Knee Raises   

10 Barbell Rollouts