Week of 02/06/22

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

1 set of 3 with 115lbs

1 set of 3 with 120lbs

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

4 sets of 6 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 75lbs

Handstand Hold

3 sets of 25 seconds

Met-con-

Complete four rounds of:
400m Row (FAST!)

10 Wall Pressing Dead Bugs (reps per side)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press      

3 sets of 7 reps with 55lbs

Lat Pull-downs (Narrow Supine Grip)

4 sets of 15 reps

Met-con -

Five rounds for time:

5 Renegade Man makers

15 Calorie Bike

25 Sit-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

1 set of 1 with 75lbs

6 sets of 2 with 80lbs

Trap Bar Deadlift     

1 set of 5 reps with 65lbs

1 set of 4 reps with 90lbs

1 set of 3 with 110lbs

3 sets of 5 reps with 120lbs

Assistance Work –

Three rounds of:

10 Rear Foot Elevated Split Squat  

10 Wide Grip Upright Row      

10 Russian Twists