Week of 04/24/22

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 60lbs

1 set of 3 reps with 70lbs

1 set of 2 reps with 80lbs

5 sets of 3 reps with 90lbs

Bench Press (Dynamic Effort)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

14 sets of 3 with 70lbs

*Sets to be performed on the minute.

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 7 with 55lbs

Met-con-

Complete:

5 minutes Stationary Bike

2 minutes Rest

5 minutes Treadmill Run

2 minutes Rest

4 sets of 25 reps of Anchored Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Behind the Neck Push Press 

1 set of 5 reps with 45lbs

1 set of 4 reps with 55lbs

5 sets of 3 with 60lbs

Met-con –

Complete 4 rounds:

400m Row

Max Reps Unbroken Racked Barbell Push-ups

Max Reps E-Z Curl Bar Curls

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 115lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 90lbs

1 set of 2 reps with 100lbs

1 set of 5 reps with 110lbs

Assistance Work –

Three-Five Rounds of:

10 Dumbbell Incline Bench Press  

10 Single Arm Rows  

15 Cable or Band-resisted Shoulder Extensions