Week of 03/21/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

5 sets of 5 reps with empty 45lb bar

Bench Press (Intensity)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 80lbs

1 set of 3 with 85lbs

Deadlift

2 sets of 5 reps with 65lbs

3 set of 5 reps with 95lbs

*Limit rest to 60 seconds between sets.

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

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

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 distance:

60 seconds Bike

30 seconds Rest

60 seconds Row

30 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press

2 sets of 5 with 45lb empty bar

5 sets of 5 with 50lbs

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 5 reps with 75lbs

Met-con -

Four rounds for time:

12 D-Ball Slams

12 Weighted Sit-ups

30 seconds Plank Hold

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