Week of 02/28/21
Workout A:
Warm-up-
Arms-only Row 300m
Strength – Knee Extensions
5 sets of 10 reps* +5lbs to last workout
*limit rest to 60 seconds b/n sets
Machine Hamstring Curls
5 sets of 10 reps*+5lbs to last workout
*limit rest to 60 seconds b/n sets
Bench Press
1 set of 10 with 45lbs
1 set of 5 with 55lbs
1 set of 5 with 65lbs
3 sets of 7 with 70lbs
Assistance Work-
Four rounds of:
10 Single Arm Kettlebell Rows (reps each arm)
10 Dumbbell Curls
15 Standing Cable Triceps Extensions
15 Sit-ups
Workout B:
Warm-up-
5 minutes on Stationary Bike
Strength – Seated Good mornings
2 sets of 5 reps with 45lbs bar
1 set of 3 with 50lbs
3 sets of 5 reps with 55lbs
Incline Bench Press-
2 sets of 5 reps with 45lbs bar
1 set of 4 with 50lbs
1 set of 3 with 55lbs
7 sets of 3 reps with 60lbs
Met-con-
Four- Six rounds for fastest effort:
10 Calorie Bike
30 seconds rest b/n efforts.
Four-Six rounds for max effort:
20 seconds Conditioning Ropes
20 seconds Rest
Four-Six Rounds for max effort:
20 seconds Flutter Kicks
20 seconds Rest
Workout C:
Warm-up
5:00 minutes Stationary Bike
Strength – Seated Barbell Overhead Press
2 sets of 5 with 45lb empty bar
3 sets of 7 reps with 50lbs
Cable Lat-Pulldowns (Prone Grip)
5 sets of 15 reps
Met-con -
As many rounds as possible in 14 minutes of:
5 Push-ups
5 Hanging Knee Raises
7 Kettlebell Romanian Deadlift
Workout D:
Warm-up
5 minutes walk on treadmill
Strength – Knee Extensions
3 sets of 20 reps (same weight as last week)
Machine Hamstring Curls
3 sets of 20 reps (same weight as last week)
Assistance Work –
Five Rounds of:
10 Side Lying Hip Abduction – Left
10 Side Lying Hip Abduction - Right
10 Side Lying Hip Adduction – Left
10 Side Lying Hip Adduction – Right