Week of 02/19/23

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 80lbs

1 set of 2 reps with 90lbs

5 sets of 3 reps with 100lbs

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

3 sets of 8-10 reps with 70lbs

*Grip bar with index finger on the 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 80lbs

3 sets of 7 reps with 90lbs

Met-con-

3-5 rounds for fastest effort:

5 Hanging Knee Raises

10 Box Jump and Step Down

30 seconds Treadmill Sprint

*Rest 90 seconds b/n efforts.

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

1 set of 3 reps with 55lbs

1 set of MAX REPS with 60lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 45lbs

Prone Grip Lat Pull-downs  

5 sets of 15 reps

Met-con -

Four rounds for time:

400m Row

10 Tactical Lunges (R/L = 1 rep)

100 ft Farmer's Carry @ 25-35lb Dumbbells

15 Leg-extended Crunches

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

6 sets of 4 with 65lbs

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 130lbs

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)