Week of 05/08/22 - Happy Mother’s Day!
Workout A:
Warm-up-
500m Row Damper on 5
Strength – Back Squat
2 sets of 5 reps with empty 45lb bar
1 set of 4 reps with 55lbs
1 set of 3 reps with 65lbs
1 set of 2 reps with 75lbs
3 sets of 10 reps with 85lbs
Bench Press (Intensity)
1 set of 10 reps with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
1 set of 1 with 80lbs
3 sets of 2 with 85lbs
Assistance Work-
Three to Five rounds of:
10 Front-Foot Elevated Split Squats (reps each leg)
12 Dumbbell Stiff-legged Deadlift
15 Bicycle Crunches (R/L = 1rep)
Workout B:
Warm-up-
5-7 minutes on Stationary Bike
Strength – Hang Power Cleans
2 sets of 3 with 45lbs Empty Bar
5 sets of 3 with 55lbs
Met-con-
Four rounds for time:
300m Row
300m Treadmill Run
Workout C:
Warm-up
5 minutes treadmill walk
Strength – Incline Bench Press
1 set of 5 reps with 45lbs
5 sets of 5 reps with 50lbs
Met-con –
Five rounds of:
2 minutes Bike
30 seconds Rest
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – Front Box Squat
2 sets of 5 with 45lbs
1 set of 5 with 55lbs
3 sets of 5 with 65lbs
1 set of 5 reps with 65lbs
3 sets of 7 reps with 85lbs
Assistance Work –
Three-Five Rounds of:
10 Supine Alternating Toe-Touches (R/L = 1 rep)