Week of 03/27/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Thrusters (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 55lbs

10 set of 2 reps with 60lbs

*Limit rest to 40 seconds between sets

Close Grip Bench Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 70lbs

1 set of 3 with 75lbs

Assistance Work-

Three to Five rounds of:

5 Box Jump (Step-Down)

10 Heavy Kettlebell Swings

15 Supine Alternating Toe Touches

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Barbell Rows

3 sets of 5 with 55lbs

Met-con-

Four rounds for time:

15 Calorie Bike

20 Calorie Row

25 Weighted Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press

1 set of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

5 sets of 3 with 70lbs

Chin-up Negatives

3 sets of 3 reps

Met-con –

14 Minutes on the Treadmill

60 seconds Jog

60 seconds Walk

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Box Squat      

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 with 85lbs

4 sets of 4 with 95lbs

Romanian Deadlift

1 set of 5 reps with 45lbs

1 set of 5 reps with 65lbs

5 sets of 5 reps with 85lbs

Assistance Work –

Three to Five rounds of:

5 Paul Dick’s Press

5 Lying Triceps Extensions

5 Close Grip Bench Press

5 Standing Barbell Curls

Circuit Demo: https://youtu.be/EPwGSLdWisA