Week of 04/04/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

2 sets of 5 reps with empty 45lb bar

1 set of 5 reps with 50lbs

3 sets of 5 reps with 55lbs

Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 5 reps with 55lbs

3 sets of 7 reps with 65lbs

Bent Rows

2 sets of 5 reps with 45lbs

1 set of 5 with 55lbs

5 set of 5 reps with 65lbs

*Limit rest to 60 seconds between sets.

Assistance Work-

Four rounds of:

5 Paul Dick’s Press  

10 Single Arm Rows (reps each side)

15 Hip Extensions

20 Bicycle Crunches (R/L = 1 rep)

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 7 reps with 65lbs

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

4 sets of 7 reps

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

Met-con-

As Many Rounds As Possible in 20 minutes of:

15 Calorie Bike

15 Racked Bar Push-ups

15 Alternating Box Step-ups (ea step = 1 rep)

15 Weighted Sit-ups

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 7 reps with 55lbs

Strength – Romanian Deadlifts      

2 sets of 5 reps with 45lbs bar

1 set of 5 with 60lbs

1 set of 4 with 70lbs

1 set of 3 with 80lbs

3 sets of 5 reps with 90lbs

Met-con -

Six Rounds for time:

300m Row

200m Brisk Walk on Treadmill

Workout D:

Warm-up

5 minutes walk on treadmill

Strength – Goblet Squat  

4 sets of 10 reps

Russian Kettlebell Swings

5 sets of 12 reps

*Limit rest to 60 seconds between sets

Assistance Work –

Four rounds of:

10 Front Foot Raised Split Squats (reps each leg) 

10 Kettlebell Sumo Deadlift High Pulls

10 Russian Twists (R/L = 1 rep)

30 seconds Arms-extended plank Hold