Week of 06/19/22

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

1 set of 3 reps with 75lbs

3 sets of 7 reps with 80lbs

Bench Press (Reset volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 reps with 65lbs

5 sets of 5 reps with 70lbs

Assistance Work-

Four rounds of:

10 E-Z Curl Bar Standing Curls

15 Supine Grip Lat Pull-downs

15 Leg Extensions (Machine)

15 Leg Curls (Machine)

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

1 set of 3 with 75lbs

3 sets of 5 reps with 85lbs

Met-con-

Four rounds for fastest effort:

20 Calorie Row

15 Wall Balls

10 Hanging Knee Raises

*Rest between sets as long as effort takes to complete.

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press

2 set of 5 reps with 45lbs

3 sets of 10 reps with 50lbs

Met-con –

As many rounds as possible in 14 minutes:

200m Run

5 Push-ups

10 Box Jumps

15 Sit-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters

3 sets of 10 reps with 45lb bar

Sumo Deadlift         

1 set of 5 reps with 65lbs

3 sets of 7 reps with 95lbs

Assistance Work –

Three rounds of:

30 seconds Bicycle Crunches

30 seconds Alternating Toe Touches

30 seconds Supine Toe Touches

30 seconds Flutter Kicks

30-60 seconds Rest