Week of 04/11/21

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

1 set of 5 reps with 55lbs

3 sets of 5 reps with 60lbs

Bench Press

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 80lbs

2 sets of 3 with 85lbs

Bent Rows

2 sets of 5 reps with 45lbs

1 set of 5 with 60lbs

5 set of 5 reps with 70lbs

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

Accumulate 3 minutes of Bretzel Stretch

Incline Bench Press-

2 sets of 5 reps with 45lbs bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

4 sets of 7 reps with 65lbs

Pull-up Negatives

3 sets of 3 reps

Met-con-

Five rounds for time:

5 Push-ups

10 Step-ups (5 Each leg)

5 Burpees

15 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

1 set of 3 with 55lbs

3 sets of 5 reps with 60lbs

Strength – Romanian Deadlifts       

2 sets of 5 reps with 45lbs bar

1 set of 5 with 65lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

3 sets of 5 reps with 95lbs

Met-con -

Six Rounds for time:

15 Calorie Bike

200m Brisk Walk on Treadmill

Workout D:

Warm-up

5 minutes walk on treadmill

Strength – Goblet Squat   

5 sets of 10 reps

Russian Kettlebell Swings   

5 sets of 15 reps

Assistance Work –

Four rounds of:

10 Front Foot Raised Split Squats (reps each leg)   

10 Kettlebell Deadlift High Pulls  

10 Russian Twists (R/L = 1 rep)  

30 seconds Arms-extended plank Hold