Week of 04/03/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

5 sets of 3 reps with 75lbs

Bench Press (Dynamic Effort)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

12 sets of 3 with 70lbs

*Sets to be performed on the minute.

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  

4 sets of 5 with 55lbs

Met-con-

21-15-9 rep rounds of:

Racked Bar Push-ups

Supine Grip Lat Pull-downs

D-Ball Slams

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

6 sets of 2 with 75lbs

Chin-up Negatives  

4 sets of 3 reps

Met-con –

18 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 70lbs

1 set of 2 with 90lbs

4 sets of 4 with 100lbs

Romanian Deadlift  

1 set of 5 reps with 45lbs

1 set of 5 reps with 65lbs

5 sets of 4 reps with 90lbs

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