Week of 05/29/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 60lbs

1 set of 3 reps with 70lbs

1 set of 2 reps with 80lbs

3 sets of 10 reps with 90lbs

Bench Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

1 set of 1 with 80lbs

3 sets of 3 with 85lbs

Assistance Work-

Four rounds of:

10 Bent Barbell Rows  

10 Glute Bridges  

20 seconds Wall Sit  

20 Kneeling Abdominal Crunch

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Romanian Deadlift  

2 sets of 3 with 45lbs Empty Bar

3 sets of 5 reps with 65lbs

Met-con-

Eight rounds for fastest effort:

5 Goblet Squats

10 Kettlebell Swings

60 seconds Jumprope Singles

*Rest 1 min b/n rounds

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press 

3 sets of 5 reps with 45lbs

Met-con –

Five rounds for max effort each interval:

30 seconds Conditioning Ropes  

30 seconds Rest

30 seconds Standing Alternating Dumbbell Press  

30 seconds Rest

30 seconds Flutter Kicks

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Split Squats 

3 sets of 5 reps each side with 45lbs

Sumo Deadlift     

3 set of 7 reps with 65lbs

Assistance Work –

Four rounds of:

5 Inchworm Push-ups   

7 Alternating Step-ups (Reps leading each leg)   

9 Single Leg RDL’s (reps each side)