Week of 01/30/22

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

5 sets of 5 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

12 sets of 3 with 75lbs**

*Grip bar outside widest ring.

**Sets on the minute

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 75lbs

Handstand Hold

3 sets of 20 seconds

Met-con-

Four Rounds for fastest effort:

150m Sprint (Treadmill)

12 Alternating Single Arm Dumbbell Snatches @ ~20lbs

*Rest 60 seconds b/n efforts.

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press     

3 sets of 10 reps with 50lbs

Lat Pull-downs (Narrow Supine Grip)

5 sets of 12 reps

Met-con -

Four rounds for time:

15 Kettlebell Swings

10 Ring Rows

15 Barbell 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 75lbs

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 115lbs

Assistance Work –

Three rounds of:

10 Rear Foot Elevated Split Squat   

10 Wide Grip Upright Row 

10 Russian Twists