Week of 02/26/23
Workout A:
Warm-up-
500m Row Damper on 5
Strength –Back Squat
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 reps with 95lbs
3 sets of 10 reps with 105lbs
Bench Press
2 sets of 5 reps with 45lb bar
1 set of 4 reps with 55lbs
1 set of 3 reps with 65lbs
1 set of 2 reps with 75lbs
1 set of MAX REPS with 80lbs
1 set of 5 reps with 70lbs
1 set of 5 reps with 60lbs
Assistance Work-
Four rounds of:
Three to Five rounds of:
15 Cable Machine Shoulder extensions
12 Dumbbell Incline Bench Press
10 Ring Rows
10-15 Cable Machine Curls with Rope
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 85lbs
4 sets of 5 reps with 95lbs
Met-con-
Five rounds for time:
10 Prone Shoulder taps (R/L = 1 rep)
5 Push-ups
200m Run on Treadmill
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 2 reps with 60lbs
1 set of MAX REPS with 65lbs
1 set of 3 reps with 60lbs
1 set of 5 reps with 50lbs
Neutral Grip Lat Pull-ups
5 sets of 1 rep
Met-con -
Two rounds for time:
4 minutes Row
4 minutes Bike
2 minutes Rest
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – Front Squat
2 set of 5 with 45lbs
1 set of 3 with 55lbs
1 set of 2 with 65lbs
7 sets of 3 with 70lbs*
*limited rest between sets.
1 set of 5 reps with 75lbs
1 set of 4 reps with 95lbs
1 set of 3 reps with 115lbs
1 set of 3 reps with 135lbs
3 sets of 3 reps with 145lbs
Assistance Work –
Four rounds of:
10 Front Foot Raised Split Squats (reps each leg)
10 Russian Kettlebell Swings
10 Russian Twists (R/L = 1 rep)