Week of 04/10/22

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

1 set of 2 reps with 75lbs

5 sets of 3 reps with 80lbs

Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 7 reps with 70lbs

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   

5 sets of 5 with 55lbs

Met-con-

Four Rounds for time:

12 DB Spoon Press

12 Ring Rows

12 Calorie Bike

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 75lbs

Chin-up Negatives   

5 sets of 3 reps

Met-con –

15 Minutes on the Treadmill

30 seconds Sprint

30 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 75lbs

1 set of 2 with 95lbs

4 sets of 4 with 105lbs

Romanian Deadlift   

1 set of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

5 sets of 4 reps with 95lbs

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