Week of 03/20/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat (Intensity)

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 105lbs

5 sets of 1 rep with 120lbs

Close Grip Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

3 sets of 7 with 70lbs

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

4 sets of 4 reps with 105lbs

Prone Grip Chin-Over-Bar Hold

3 sets of 25 seconds

Met-con-

10 rounds for time:

7 Wall Ball

5 Kettlebell Swings

3 Push-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Dumbbell Overhead Press   

4 sets of 12 reps with 10lbs

Lat Pull-downs (Neutral Grip)   

4 sets of 15 reps

Met-con –

For time:

2000m Row (Damper 7)

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 60lbs

1 set of 2 with 70lbs

4 sets of 4 with 80lbs

Sumo Deadlift High Pull

1 set of 5 reps with 45lbs (Hang)

1 set of 5 reps with 65lbs

5 sets of 5 reps with 75lbs

Assistance Work –

Four rounds of:

20 seconds Handstand Hold

15 Med Ball Slams

15 Pallof Press (each side)