Week of 03/14/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Single Leg Knee Extensions

3 sets of 10 reps each leg (+5lbs to last week)

*alternate legs, no rest between sets.

Single Leg Machine Hamstring Curls

3 sets of 10 reps each leg (+5lbs to last week)

*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

4 sets of 5 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

1 set 0f 5 with 65lbs

3 sets of 7 reps with 70lbs

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 8 reps with 60lbs

Met-con-

21-15-9 rep rounds of:

Calorie Row

Kettlebell Swings

Supine Toe Touches

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

1 set of 5 with 55lbs

5 sets of 3 reps with 60lbs

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

4 sets of 7 reps(+5lbs to last week)

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

Met-con -

Five rounds for max effort each interval:

30 seconds Conditioning Ropes

30 seconds Rest

30 seconds Standing Alternating Dumbbell Press

30 seconds Rest

30 seconds Flutter Kicks

Workout D:

Warm-up

5 minutes walk on treadmill

Strength – Knee Extensions with Pause for 3 count

3 sets of 10 reps (+5lbs to last week load)

Machine Hamstring Curls with a Pause for 3 count

3 sets of 10 reps (+5lbs to last week load)

Assistance Work –

Four rounds of:

10 Bent Barbell Rows  

10 Glute Bridges  

20 seconds Wall Sit  

20 Kneeling Abdominal Crunch