Week of 06/20/21

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 60lbs

1 set of 3 reps with 70lbs

1 set of 2 reps with 80lbs

3 sets of 5 reps with 90lbs

*Limit rest to 2 min between sets

Close Grip Bench Press (Dynamic Effort)

1 set of 10 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

14 sets of 3 reps with 60lbs*

*Sets on the minute, rest the balance of each minute.

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

1 set of 3 reps with 40lbs

5 sets 5 reps with 45lbs

Arms-Extended Plank Hold

3 X 60 seconds

Met-con-

Four rounds for time:

400m Run on treadmill

10 Tactical Lunges (R/L = 1 rep)

100 ft Farmer's Carry @ 25-35lb Dumbbells

15 Leg-extended Crunches

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Pin Overhead Press (pins set at forehead)

2 sets of 5 with 45lb empty bar

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 70lbs

3 sets of 3 with 75lbs

Ring Rows      

5 sets of 10 reps

Met-con -

21-15-9 for time:

Calories Row

Reps Burpees

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 rep with 60lbs

1 set of 3 reps with 70lbs

1 set of 2 reps with 75lbs

5 sets of 3 reps with 85lbs

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

5 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