Week of 05/09/21

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 75lbs

*limit rest to 60 seconds between sets

Bench Press (Dynamic Effort)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

15 sets of 3 reps with 70lbs*

*Sets on the minute, rest the balance of each minute.

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:

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 (Intensity)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

3 sets of 2 with 70lbs

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

1 set of 5 with 65lbs

7 sets of 3 reps with 70lbs

*limit rest to 90 seconds between sets.

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 85lbs

3 sets of 5 reps with 90lbs

*limit rest to 90 seconds between sets.

Assistance Work –

Four rounds of:

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

10 Hip Thrusts, 65lbs     

10 Standing Side Crunches (reps each side)   

5 Landmine Twist (R/L = 1 rep)