Week of 02/13/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

1 set of 2 with 95lbs

10 sets of 2 reps with 100lbs

*Limit rest to 40 seconds between sets

Bench Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 80lbs

1 set of 3 with 85lbs

1 set of 3 with 90lbs

1 set of 3 with 95lbs

Assistance Work-

Three to Five rounds of:

10 Behind the neck Push Press, 35lb bar

10 High Cable Curls

15 Bent Cable Crossovers

15 Bench Knee Tucks

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Barbell Hip Thrusts    

4 sets of 7 reps with 85lbs

Chin-Over-Bar Hold

3 sets of 20 seconds

Met-con-

For Time

50 Calorie Bike

50 Kettlebell Swings

50 Wall Ball

50 GHD Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

4 sets of 8 reps with 45lbs

Lat Pull-downs (Wide Grip behind the neck)

4 sets of 15 reps

Met-con -

Six rounds for max effort each interval

60 seconds Treadmill Brisk Walk

30 seconds Treadmill Run

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Split Squat (reps each leg)

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 5 with 65lbs

Romanian Deadlift

1 set of 5 reps with 45lbs

1 set of 5 reps with 75lbs

5 sets of 5 reps with 95lbs

Assistance Work –

Four rounds of:

5 Barbell Hang Cleans

10 Standing Side Crunches (reps each side)

10 Barbell Rollouts