Week of 04/18/21
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
1 set of 5 reps with 60lbs
3 sets of 5 reps with 65lbs
Bench Press (Dynamic Effort)
1 set of 10 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
12 sets of 3 reps with 70lbs*
*Sets on the minute, rest the balance of each minute.
Bent Rows
2 sets of 5 reps with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
5 set of 5 reps with 75lbs
Assistance Work-
Four rounds of:
10 Single Arm Rows (reps each side)
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
1 set of 2 reps with 65lbs
3 sets of 5 reps with 70lbs
4 sets of 3 reps
Met-con-
Four rounds for max reps each effort:
30 seconds Supinated Dumbbell Bench press
30 seconds Cable Shoulder Extensions
30 seconds Goblet Squats
30 seconds Reverse Crunches off bench
*Allow 15 seconds transition time between exercises.
Workout C:
Warm-up
5 minutes treadmill walk
Strength – Standing Overhead Press (Intensity)
2 sets of 5 with 45lb empty bar
1 set of 4 with 50lbs
1 set of 3 with 55lbs
1 set of 3 with 65lbs
1 set of 3 with 70lbs
1 set of 3 with 75lbs
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
1 set of 2 with 95lbs
3 sets of 5 reps with 105lbs
Met-con -
Four rounds for fastest effort:
Row 400m with damper on 5
*Rest 2 minutes b/n efforts.
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – Front Squat
5 sets of 10 reps with 45lbs
*limit rest to 90 seconds between sets.
Sumo Deadlift
3 sets of 10 reps with 75lbs
*limit rest to 90 seconds between sets.
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