Week of 06/13/21

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 5 reps with 85lbs

*limit rest to 2 min between sets

Bench Press (Intensity)

1 set of 10 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

1 set of 2 with 85lbs

2 sets of 2 with 90lbs

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  

2 sets of 5 reps with 35lbs

5 sets of 5 reps with 40lbs

Arms-Extended Plank Hold

3 X 50 seconds

Met-con-

Five rounds For Time:

15 Calorie Bike

15 Jumping Pull-ups

20 Racked Bar Push Ups

25 Air Squats

Workout C:

Warm-up

5 minutes treadmill walk

Strength – SEATED Overhead Press (volume)

3 sets of 10 reps with 45lb bar

Ring Rows     

5 sets of 10 reps

Met-con -

Four rounds for time:

400m Row

25 DB Weighted Sit-ups

20 Alternating Box Step-ups (10 reps leading each)

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

5 sets of 5 reps with 80lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 80lbs

1 set of 3 reps with 90lbs

1 set of 2 reps with 100lbs

3 sets of 5 reps with 110lbs

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