Week of 06/06/21

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 85lbs

*limit rest to 90 seconds between sets

Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 5 reps with 55lbs

1 set of 4 reps with 65lbs

1 set of 4 reps with 70lbs

1 set of 4 reps with 75lbs

4 sets of 4 reps with 80lbs

Assistance Work-

Four rounds of:

10 Dumbbell Thrusters

10 Barbell Roll-outs

15 Hamstring Curls (machine)

15 Dumbbell Spoon Press

Workout B:

Warm-up-

7 minutes on Stationary Bike

Barbell Curls

5 sets of 5 reps with 35lbs

Arms-Extended Plank Hold

3 X 40 seconds

Met-con-

Five rounds for time:

15 Burpees

25 Calorie Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press (Dynamic Effort)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

14 sets of 3 with 60lbs

*limit rest to 60 seconds between sets.

Ring Rows    

5 sets of 10 reps

Met-con -

Four rounds for time:

300m Run on treadmill

30 GHD Sit-ups

15 Med Ball Slams

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

1 set of 2 reps with 75lbs

3 sets of 5 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

3 sets of 5 reps with 105lbs

*limit rest to 90 seconds between sets.

Assistance Work –

Four rounds of:

5 Renegade Push-ups

10 Overhead Split Squats (reps per leg)

15 Lat Pull-downs

10 Dip Station Knee Tucks