Week of 05/15/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat (Intensity)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

1 set of 3 reps with 95lbs

3 sets of 3 reps with 105lbs

Pin Bench Press* (Dynamic Effort)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

12 sets of 2 reps with 70lbs

*Pins set to 1” above chest

**Sets to be performed on the minute.

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

1 set of 3 with 55lbs

6 sets of 2 reps with 60lbs

Met-con-

Complete three rounds of:

2 minutes alternating box step-ups

2 minutes Treadmill Jog

1 minute Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press 

1 set of 5 reps with 45lbs

3 sets of 7 reps with 50lbs

Met-con –

21-15-9 rep rounds of:

Calorie Row

Push-ups

Calorie Bike

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

1 set of 5 with 65lbs

3 sets of 5 with 70lbs

Sumo Deadlift    

1 set of 5 reps with 75lbs

3 sets of 5 reps with 95lbs

Assistance Work –

Three-Five Rounds of:

10 Dumbbell Push Press  

15 Supine Grip Lat Pull-downs  

10 Supine Alternating Toe-Touches (R/L = 1 rep)