Week of 03/06/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Front Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 55lbs

10 set of 2 reps with 65lbs

*Limit rest to 40 seconds between sets

Wide Grip Bench Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 80lbs

3 sets of 3 with 85lbs

Assistance Work-

Three to Five rounds of:

5 Box Step-ups (5 reps each leg)  

10 Push-up – to Block   

10 Preacher Curls

10 Single Arm Dumbbell Rows (reps each arm)  

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

5 sets of 5 reps with 95lbs

Prone Grip Chin-Over-Bar Hold

3 sets of 15 seconds

Met-con-

Four-Six rounds for max effort each interval:

30 seconds Bike (FAST!)

30 seconds Rest

30 seconds Treadmill Sprint (FAST!)

30 seconds Rest

30 seconds Row (Fast!)

60 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Dumbbell Overhead Press

3 sets of 10 reps with 10lbs

Lat Pull-downs (Neutral Grip)

3 sets of 15 reps

Met-con –

25-20-15-10-5

Weighted Sit-ups

Mountain Climbers (R/L = 1 rep)

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 75lbs

Romanian Deadlift    

1 set of 5 reps with 45lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 90lbs

4 sets of 4 reps with 110lbs

Assistance Work –

Four rounds of:

20 seconds Handstand Hold

15 Med Ball Slams

15 Pallof Press (each side)