Week of 05/16/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 70lbs

5 sets of 5 reps with 75lbs

*limit rest to 90 seconds between sets

Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 65lbs

1 set of 3 reps with 70lbs

3 sets of 7 reps with 75lbs

Assistance Work-

Four rounds of:

15 Racked Bar Push-ups  

10 Seated Dumbbell Curls  

15 Seated Knee Tucks  

10 Single Arm Kettlebell Rows (reps each side)

Workout B:

Warm-up-

7 minutes on Stationary Bike

Good Mornings

5 sets of 5 reps with 45lbs

GHD Sit-up and Hold for 5 count

5 sets of 5 reps with 10lbs

Met-con-

Eight rounds for max reps each:

20 seconds Conditioning Rope

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

20 sec Kettlebell Swings

10 sec Rest

20 sec Air Squats

10 sec Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press (Dynamic Effort)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

12 sets of 3 with 60lbs

*limit rest to 60 seconds between sets.

Ring Rows

3 sets of 10 reps

Met-con -

On the minute for 7 minutes complete:

10 Calorie Bike

*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

1 set of 5 with 65lbs

3 sets of 7 reps with 70lbs

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 95lbs

*limit rest to 90 seconds between sets.

Assistance Work –

Four rounds of:

10 Paul Dick’s Press, 35lbs  

12 Kettlebell RDL’s  

15 Weighted Sit-ups  

10 Lateral Box Step-downs (reps each leg)