Week of 06/05/22

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

3 sets of 10 reps with 70lbs

Bench Press (Reset volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

3 sets of 7 reps with 65lbs

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

1 set of 4 with 65lbs

3 sets of 5 reps with 75lbs

Met-con-

Three rounds for time:

10 Calorie Bike

200m Treadmill Run

20 Calorie Row (Damper 5)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press 

1 set of 5 reps with 45lbs

3 sets of 7 reps with 50lbs

Met-con –

Five rounds for max effort each interval:

30 seconds Conditioning Ropes   

30 seconds Rest

30 seconds Cable Lat Pull-downs

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       

1 set of 5 reps with 65lbs

3 sets of 5 reps with 85lbs

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)