Week of 01/22/23
Workout A:
Warm-up-
500m Row Damper on 5
Strength – Front Squat
2 sets of 5 reps with empty 45lb bar
1 set of 4 reps with 65lbs
1 set of 4 reps with 75lbs
5 sets of 4 reps with 85lbs
Close Grip Bench Press*
1 set of 10 reps with 45lbs
1 set of 4 reps 55lbs
3 sets of 10 reps with 65lbs
*Grip bar at the start of the knurl pattern, elbows will flex forward of the bar.
Assistance Work –
Four rounds of:
20 Crunches
Workout B:
Warm-up-
5-7 minutes on Stationary Bike
Strength – Deficit Romanian Deadlift
3 sets of 5 reps with 80lbs
Met-con-
Four rounds for time:
15 Air Squats
15 Alternating High Box Step-ups
15 Kettlebell Swings
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
1 set of 2 with 75lbs
3 sets of 3 with 80lbs
Met-con –
Five rounds for time:
10 Prone Shoulder taps (R/L = 1 rep)
5 Push-ups
20 Bicycle Crunches (R/L= 1 rep)
300m Row
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – 3-1-0 Tempo Back Squat *
2 sets of 5 reps with 45lbs
1 set of 5 reps with 65lbs
7 sets of 3 reps with 85lbs
*Three count to the bottom, pause for a one count, drive out of the bottom quickly to standing.
Sumo Deadlift
1 set of 5 with 75lbs
5 sets of 5 with 95lbs
Assistance Work-
Four Rounds of:
10 Side Lying Hip Abduction – Left
10 Side Lying Hip Abduction - Right
10 Side Lying Hip Adduction – Left
10 Side Lying Hip Adduction – Right
Max Reps Leg Extension Machine