Week of 05/30/21

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

5 sets of 3 reps with 85lbs

*limit rest to 90 seconds between sets

Close Grip Bench Press (Dynamic Effort)

1 set of 10 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

12 sets of 3 reps with 60lbs*

*Sets on the minute, rest the balance of each minute.

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 55lbs

GHD Sit-up and Hold for 5 count   

5 sets of 5 reps with 10lbs

Met-con-

Four rounds for time of:

15 Calorie Row

15 Wall Ball

15 Kettlebell Swings

15 Calorie Bike

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Standing Overhead Press (Intensity)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

1 set of 2 with 70lbs

1 set of 2 with 75lbs

Ring Rows   

4 sets of 10 reps

Met-con -

25 – 20 – 15 - 10 rep rounds of:

Dumbbell Push Press

Ring Rows

GHD Sit-ups

*Complete 30 seconds Conditioning Rope Interval after each rep round.

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 60lbs

1 set of 3 reps with 70lbs

7 sets of 3 reps with 80lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 85lbs

1 set of 2 reps with 95lbs

5 sets of 5 reps with 100lbs

*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)