Week of 06/27/21

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

5 sets of 5 reps with 90lbs

*Limit rest to 2 min between sets

Close Grip* Bench Press (volume)

1 set of 10 reps with 45lbs

3 sets of 10 reps with 55lbs

*Grip the bar at the start of the knurl pattern.

Assistance Work-

Three to Five rounds of:

15 Cable Machine Shoulder extensions

15 Seated Reverse Crunch  

10-15 Cable Machine Curls with Rope

10 Supine Alternating Toe Touches (R/L = 1rep)

Workout B:

Warm-up-

7 minutes on Stationary Bike

Barbell Rows

5 sets of 10 reps with 45lbs

6” Leg Lift and Hold

3 X 25 seconds

Met-con-

Four rounds for max reps each exercise:

40 seconds Speed Skaters

20 seconds Rest

40 seconds Kettlebell Swings

20 seconds Rest

40 seconds Bicycle Crunches

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press (Dynamic Effort)

2 sets of 5 with 45lb empty bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

10 sets of 2 with 65lbs

*limit rest to 60 seconds between sets.

Cable Machine Neutral Grip Lat Pull-Downs

4 sets of 15 reps

Met-con -

25-20-15-10 for time:

Reps Wall Ball

R/L Shoulder Taps

Calories Row

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 5 reps with 85lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

1 set of 3 reps with 95lbs

1 set of 2 reps with 105lbs

3 sets of 5 reps with 115lbs

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)