Week of 04/25/21

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

5 sets of 5 reps with 65lbs

*limit rest to 60 seconds between sets

Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 65lbs

3 sets of 7 reps with 70lbs

Bent Rows

2 sets of 5 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 set of 10 reps with 75lbs

Assistance Work-

Four rounds of:

7 DB Hammer Curl to Press

10 Seated DB Triceps Press 

15 Seated Cable Row

10 Tactical Lunges (5 reps each side)

Workout B:

Warm-up-

7 minutes on Stationary Bike

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

5 sets of 5 reps with 70lbs

Supine Barbell Pull-ups

3 sets of max reps

*Rest 60 seconds between efforts.

Met-con-

Five rounds for time:

5 Hand-release Push-ups

10 Planked shoulder taps (R/L) 1 rep

10 Kettlebell Swings

15 Supine Toe Touches

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press (Dynamic Effort)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

12 sets of 3 with 55lbs

*limit rest to 60 seconds between sets.

Met-con -

Five rounds for max effort each:

60 seconds Bike

60 seconds Row

60 seconds Max Rep Sit-ups

*Allow 15 seconds transition time between exercises.

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

3 sets of 10 reps with 55lbs

*limit rest to 90 seconds between sets.

Sumo Deadlift

3 sets of 10 reps with 80lbs

*limit rest to 90 seconds between sets.

Assistance Work –

Four rounds of:

10 Bulgarian Split Squats (reps each leg – no weight)

10 Hip Thrusts, 75lbs  

10 Standing Side Crunches (reps each side) 

5 Landmine Twist (R/L = 1 rep)