Week of 01/23/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat (Intensity)

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 3 with 95lbs

1 set of 3 with 105lbs

3 sets of 3 with 115lbs

Close Grip Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

5 sets of 5 reps with 75lbs

Assistance Work-

Three to Five rounds of:

3 sets of 5 reps each Standing Banded Shoulder Complex (T,W,Y)

10 Cambered Bar Curls

10 Heel-Assisted Ring Dips  

15 GHD Sit-ups

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Barbell Hip Thrusts 

4 sets of 10 reps with 65lbs

Handstand Hold

3 sets of 20 seconds

Met-con-

Every minute for 10 minutes

25 second Sprint (Treadmill)

Walk the balance of each minute

Cool-down

10 minutes brisk walk

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press    

3 sets of 10 reps with 45lbs

Lat Pull-downs (Narrow Supine Grip)

5 sets of 12 reps

Met-con -

21-15-9 rep rounds of

Bumper Plate Ground-to-Overhead

Bicycle Crunches (R/L = 1rep)

Push-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 set of 3 with 55lbs

1 set of 2 with 65lbs

6 sets of 2 with 70lbs

Trap Bar Deadlift   

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

1 set of 3 with 100lbs

3 sets of 5 reps with 110lbs

Assistance Work –

Three rounds of:

10 Rear Foot Elevated Split Squat  (reps each side)

10 Wide Grip Upright Row    

10 Russian Twists