Week of 02/12/23

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Paused Back 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 3 reps with 95lbs

Wide Grip Bench Press*

1 set of 10 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 3 reps with 80lbs

1 set of 3 reps with 85lbs

*Grip the bar at outer ring.

Assistance Work-

Four rounds of:

10 Cambered Bar Skull Crushers

10 Cambered Bar Close Grip Bench Press

15 Cambered Bar Curls   

15 Bench Knee Tucks   

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength - Trap/Hex Bar Deadlift   

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

3 sets of 7 reps with 85lbs

Met-con-

Five Rounds for Max Reps each:

60 seconds Lateral Bench Step-overs

60 seconds Air Squats

60 seconds Alternating Standing Side Crunches

60 seconds Stationary Bike

*Allow 15 seconds transition time between exercises.

Workout C:

Warm-up

5 minutes treadmill walk

Strength - Overhead Press (volume)

2 sets of 5 reps with 45lb bar

1 set of 5 reps with 50lbs

2 sets of 6 reps with 55lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 45lbs

Prone Grip Lat Pull-downs https://youtu.be/_edsRrSFlOg  

5 sets of 15 reps

Met-con -

Five rounds for time:

5 Renegade Manmakers

200m Run on Treadmill

15 Bicycle Crunches (R/L = 1 rep)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters  

1 set of 5 with 45lbs

1 set of 5 with 55lbs

5 sets of 5 with 60lbs

Rack Pull  

1 set of 5 reps with 75lbs

1 set of 4 reps with 95lbs

1 set of 3 reps with 115lbs

3 sets of 5 reps with 125lbs

Assistance Work –

Four Rounds of:

20 seconds Dual Dumbbell Flutter Kicks  

10 Dumbbell Muscle Cleans  

40 seconds Feet Elevated Plank  

10 Bulgarian Split Squats (reps each leg)