Week of 05/22/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat (Dynamic Effort*)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

12 sets of 2 reps with 75lbs

*Sets to be performed on the minute for 12 minutes

Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

5 sets of 5 reps with 75lbs

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 65lbs

Met-con-

Complete two rounds:

2 minutes Bike

1 minute Alternating Box Step-ups

2 minutes Bike

1 minute Speed Skaters

*Rest for 2 minutes between rounds.

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press 

1 set of 5 reps with 45lbs

3 sets of 10 reps with 50lbs

Met-con –

Four rounds for max reps each exercise:

30 seconds Bench Knee Tucks   

30 seconds Racked Bar Push-ups   

30 seconds Ring Rows   

30 seconds Russian Twist (clasped hands, no weight) 

*Allow 15 seconds to transition b/n exercises.

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 75lbs

Sumo Deadlift    

1 set of 5 reps with 75lbs

4 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)