Week of 02/27/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat (Intensity)

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 3 with 105lbs

3 sets of 3 with 115lbs

Wide Grip Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

4 sets of 6 reps with 75lbs

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

1 set of 5 reps with 85lbs

4 sets of 5 reps with 95lbs

Chin-Over-Bar Hold   

3 sets of 30 seconds

Met-con-

30-24-18-12-6 rep rounds for time:

Weighted Sit-ups

Box Jumps (step down)

Med-Ball Slams

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

4 sets of 5 reps with 55lbs

Lat Pull-downs (Wide Grip behind the neck)

5 sets of 15 reps

Met-con -

4 Rounds of:

400m Row

15 Burpees

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 105lbs

Assistance Work –

Four rounds of:

5 Barbell Hang Cleans   

10 Standing Side Crunches (reps each side)   

10 Barbell Rollouts