Week of 03/05/23
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
1 set of 5 reps with 105lbs
1 set of 5 reps with 115lbs
1 set of 5 reps with 125lbs
Bench Press
2 sets of 5 reps with 45lb bar
1 set of 4 reps with 55lbs
1 set of 3 reps with 70lbs
1 set of 2 reps with 80lbs
1 set of MAX REPS with 85lbs
1 set of 5 reps with 75lbs
1 set of 5 reps with 65lbs
Assistance Work-
Four 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
5 sets of 5 reps with 95lbs
Met-con-
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:
Bulgarian Split Squats (reps per leg) – unweighted
Air Squats
Hanging Knee Raises
Workout C:
Warm-up
5 minutes treadmill walk
Strength - Overhead Press (Dynamic Effort)
2 sets of 5 reps with 45lb bar
1 set of 5 reps with 50lbs
10 sets of 3 reps with 55lbs*
*Sets to be performed on the minute.
Neutral Grip Lat Pull-ups
2 sets of 2 reps
3 sets of 1 rep
Met-con -
Five rounds for time:
10 Calorie Bike
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – Front Squat
2 set of 5 with 45lbs
3 sets of 10 reps with 55lbs*
1 set of 5 reps with 75lbs
1 set of 4 reps with 95lbs
1 set of 3 reps with 115lbs
4 sets of 4 reps with 125lbs
Assistance Work –
Four rounds of:
10 Front Foot Raised Split Squats (reps each leg)
10 Kettlebell Deadlift High Pulls
10 Russian Twists (R/L = 1 rep)