Week of 05/01/22

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 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

6 sets of 2 reps with 95lbs

Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

4 sets of 5 reps with 75lbs

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 10 reps with 55lbs

Met-con-

Five rounds for time:

14 Russian Kettlebell Swings, 25lbs

14 Mountain Climbers (R/L = 1 rep)

14 Alternating High Box Step-ups (7 reps leading each leg)

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

4 sets of 4 with 60lbs

Met-con –

Complete two rounds:

2 minutes Bike

15 Med Ball Sprawl to Toss

2 minutes Bike

15 Med Ball Sprawl to Slam

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Box Squat     

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

6 sets of 2 with 120lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 95lbs

1 set of 2 reps with 105lbs

1 set of 5 reps with 115lbs

Assistance Work –

Three-Five Rounds of:

10 Dumbbell Incline Bench Press   

10 Single Arm Rows   

15 Cable or Band-resisted Shoulder Extensions