Week of 05/02/21

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 55lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 65lbs

3 sets of 5 reps with 70lbs

*limit rest to 60 seconds between sets

Bench Press (intensity)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 80lbs

3 sets of 3 with 85lbs

Bent Rows

2 sets of 5 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 reps with 75lbs

5 sets of 5 reps with 80lbs

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

3 sets of 7 reps with 70lbs

Supine Barbell Pull-ups  

3 sets of max reps

*Rest 60 seconds between efforts.

Met-con-

Five rounds for time:

10 Dumbbell Thrusters, 12lbs

15 GHD Sit-ups

20 Calorie Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press (volume)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

5 sets of 5 reps with 60lbs

Met-con -

On the top of the minute for 7 minutes:

Bike 10 Calories

*Rest only the balance of each minute.

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

5 sets of 5 reps with 60lbs

*limit rest to 90 seconds between sets.

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

3 sets of 5 reps with 85lbs

*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)