Week of 03/07/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Single Leg Knee Extensions

5 sets of 10 reps each leg

*alternate legs, no rest between sets.

Single Leg Machine Hamstring Curls

5 sets of 10 reps each leg

*alternate legs, no rest between sets.

Bench Press

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

7 sets of 3 with 75lbs

Assistance Work-

Four rounds of:

10 Cambered Bar Skull Crushers

10 Cambered Bar Close Grip Bench Press

15 Cambered Bar Curls

15 Bench Knee Tucks

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Romanian Deadlifts  

2 sets of 5 reps with 45lbs bar

1 set of 5 with 55lbs

3 sets of 7 reps with 65lbs

Incline Bench Press-

2 sets of 5 reps with 45lbs bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

3 sets of 5 reps with 60lbs

Met-con-

Four rounds for Max Reps each exercise:

45 Sec Bumper Plate Ground-to-Overhead

15 sec Rest

45 sec Seated Dumbbell Overhead Press (Alternating)

15 sec Rest

45 sec Standing Side Crunches

15 sec Rest

45 sec Bike

15 sec Rest

Workout C:

Warm-up

3 minutes assisted treadmill walk

Strength – Seated Barbell Overhead Press

2 sets of 5 with 45lb empty bar

1 set of 5 with 50lbs

3 sets of 5 reps with 55lbs

Tempo Cable Lat-Pulldowns (Supine Grip) 2-2-2*

3 sets of 10 reps

*2 count down, 2 count hold under chin, 2-count up

Met-con -

Five rounds for time:

10 Prone Shoulder taps (R/L = 1 rep)

5 Push-ups

20 Bicycle Crunches (R/L= 1 rep)

300m Row

Workout D:

Warm-up

5 minutes walk on treadmill

Strength – Knee Extensions with Pause for 3 count

3 sets of 10 reps (same weight as last week)

Machine Hamstring Curls with a Pause for 3 count

3 sets of 10 reps (same weight as last week)

Assistance Work –

Four rounds of:

10 Bent Barbell Rows

10 Glute Bridges

20 seconds Wall Sit

20 Kneeling Abdominal Crunch