Week of 01/29/23
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
1 set of 2 reps with 85lbs
5 sets of 4 reps with 90lbs
Close Grip Bench Press*
1 set of 10 reps with 45lbs
1 set of 4 reps with 55lbs
1 set of 3 reps with 65lbs
3 sets of 8 reps with 70lbs
*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 7 reps with 80lbs
Met-con-
Six rounds for fastest effort:
120m Sprint on Treadmill
12 Russian Kettlebell Swings, 35lbs
*Rest 60 seconds between efforts.
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
1 set of 2 with 80lbs
2 sets of 1 with 85lbs
Met-con –
For time:
50 Alternating Box Step-ups
40 calorie Row
30 Push ups
20 Dumbbell Push Press
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 3 reps with 65lbs
1 set of 3 reps with 75lbs
7 sets of 3 reps with 90lbs
*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
4 sets of 7 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