Week of 04/17/22 He has Risen!

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 85lbs

Bench Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 3 with 80lbs

Assistance Work-

Three to Five rounds of:

7 Single Leg- KB RDL (reps each side)

10 Goblet Squats

7 Barbell Roll-outs

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Supine Grip Barbell Rows

3 sets of 5 with 55lbs

Met-con-

21-15-9 rep rounds of:

Wall Ball

Alternating Box Step-ups

Weighted Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Behind the Neck Push Press 

1 set of 5 with 45lbs

5 sets of 3 with 55lbs

Met-con –

For time:

2000m Row (Damper on 5)

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

5 sets of 3 with 110lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

1 set of 2 reps with 95lbs

1 set of 5 reps with 105lbs

Assistance Work –

Three-Five Rounds of:

10 Dumbbell Incline Bench Press

10 Single Arm Rows

15 Cable or Band-resisted Shoulder Extensions