Week of 06/26/22

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 85lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 70lbs

3 sets of 5 reps with 75lbs

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

1 set of 2 with 80lbs

3 sets of 5 reps with 90lbs

Met-con-

16-14-12-10-8-6 rounds for time:

Dumbbell Hang Cleans, 20’s

Calorie Bike

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press  

2 set of 5 reps with 45lbs

1 set of 3 reps with 50lbs

3 sets of 7 reps with 55lbs

Met-con –

Four rounds for time:

400m Row

20 seconds Handstand Hold

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters  

3 sets of 10 reps with 50lbs

Sumo Deadlift          

1 set of 5 reps with 65lbs

1 set of 3 reps with 85lbs

3 sets of 5 reps with 100lbs

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