Week of 03/28/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

2 sets of 5 reps with empty 45lb bar

5 sets of 5 reps with empty 50lb bar

Bench Press (Dynamic Effort)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

12 sets of 3 with 65lbs*

*Sets on the minute, rest the balance of each minute.

Bent Rows

2 sets of 5 reps with 45lbs

5 set of 5 reps with 60lbs

*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 5 reps with 65lbs

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

4 sets of 7 reps

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

Met-con-

21-15-9 rep rounds of:

Calorie Row

Kettlebell Swings

Supine Toe Touches

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

3 sets of 5 reps with 55lbs

Strength – Romanian Deadlifts   

2 sets of 5 reps with 45lbs bar

1 set of 5 with 55lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

3 sets of 5 reps with 85lbs

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 – Goblet Squat

3 sets of 10 reps

Russian Kettlebell Swings

5 sets of 10 reps

*Limit rest to 60 seconds between sets

Assistance Work –

Four rounds of:

10 Bent Barbell Rows  

10 Glute Bridges   

20 seconds Wall Sit  

20 Kneeling Abdominal Crunch