Week of 02/20/22

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 75lbs

1 set of 3 with 90lbs

1 set of 2 with 100lbs

4 sets of 4 reps with 110lbs

Dynamic Effort 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

10 sets of 3 with 75lbs

*Sets on the minute

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     

1 set of 5 with 65lbs

4 sets of 7 reps with 90lbs

Chin-Over-Bar Hold  

3 sets of 25 seconds

Met-con-

For Time:

30 calorie Row

30 Jumping Pull-Ups

30 Kettlebell Swings (25lb)

30 Box Jumps or step-ups

30 Wall Ball

30 Reverse Hypers

30 Burpees

30 calorie Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

4 sets of 6 reps with 50lbs

Lat Pull-downs (Wide Grip behind the neck)

4 sets of 15 reps

Met-con -

6 Rounds of:

1 Min Max Distance Treadmill

1 Min Max Cal Bike

1 Min Rest

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

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

Romanian Deadlift  

1 set of 5 reps with 45lbs

1 set of 5 reps with 65lbs

1 set of 5 reps with 85lbs

3 sets of 5 reps with 100lbs

Assistance Work –

Four rounds of:

5 Barbell Hang Cleans  

10 Standing Side Crunches (reps each side)  

10 Barbell Rollouts