Week of 03/13/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat (Volume)

2 sets of 5 reps with empty 45lb bar

1 set of 7 reps with 65lbs

1 set of 7 reps with 75lbs

3 sets of 7 reps with 85lbs

Bench Press (Dynamic Effort)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

10 sets of 3 with 70lbs

*Sets to be performed on the minute.

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

3 sets of 5 reps with 100lbs

Prone Grip Chin-Over-Bar Hold

3 sets of 20 seconds

Met-con-

Four rounds for time

6 X 10yd Shuttle sprints

15 Kettlebell Swings

25 GHD Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Dumbbell Overhead Press  

4 sets of 10 reps with 10lbs

Lat Pull-downs (Neutral Grip)  

4 sets of 15 reps

Met-con –

21-15-9 Calories for Time:

Air Bike

Row

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

4 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 95lbs

5 sets of 3 reps with 115lbs

Assistance Work –

Four rounds of:

20 seconds Handstand Hold

15 Med Ball Slams

15 Pallof Press (each side)