Week of 05/23/21

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 75lbs

3 sets of 5 reps with 80lbs

*limit rest to 90 seconds between sets

Bench Press (Intensity)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

1 set of 2 with 85lbs

1 set of 2 with 90lbs

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 50lbs

GHD Sit-up and Hold for 5 count  

5 sets of 5 reps with 10lbs

Met-con-

6 Rounds for time:

7 Dumbbell Thrusters

7 Hanging Knee Raises

7 Push-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press (volume)

2 sets of 5 with 45lb empty bar

1 set of 5 with 50lbs

1 set of 5 with 55lbs

1 set of 5 reps with 60lbs

1 set of MAX Reps with 65lbs

Ring Rows  

4 sets of 10 reps

Met-con -

Three Rounds for Max Reps Each:

90 second Alternating Box Step-ups

Rest 30 seconds

90 seconds Treadmill Jog

30 seconds Rest

90 seconds Bent Lateral DB Raises

30 seconds Rest

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 75lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 85lbs

5 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)