Week of 06/12/22

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 65lbs

3 sets of 8 reps with 75lbs

Bench Press (Reset volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 reps with 65lbs

4 sets of 5 reps with 70lbs

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 80lbs

Met-con-

Three rounds for time:

15 Right Arm Dumbbell Push Press (25lbs)

15 Ring Rows

15 Left Arm Dumbbell Push Press (25lbs)

15 Bicycle Crunches (R/L = 1rep)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press 

1 set of 5 reps with 45lbs

3 sets of 5 reps with 55lbs

Met-con –

Four rounds for fastest effort:

400m Row

*Rest 2 minutes b/n efforts.

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Split Squats   

3 sets of 5 reps each side with 50lbs

Sumo Deadlift        

1 set of 5 reps with 65lbs

3 sets of 7 reps with 90lbs

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)