Week of 07/03/22

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

1 set of 2 reps with 85lbs

3 sets of 6 reps with 90lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps with 60lbs

1 set of 3 reps with 70lbs

1 set of 3 reps with 75lbs

4 sets of 4 reps with 80lbs

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 85lbs

3 sets of 5 reps with95lbs

Met-con-

Three rounds for time:

20 Calorie Row

20 GHD Sit-ups (Or 20 V-ups)

20 Wall Ball

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 –

Complete four rounds of:

15 Kettlebell Swings, 25lbs

20 Alternating Box Step-ups

15 Racked Bar Push-ups

20 seconds Conditioning Rope

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters   

1 set of 7 reps with 45lbs

3 sets of 7 reps with 55lbs

Sumo Deadlift           

1 set of 5 reps with 65lbs

1 set of 3 reps with 85lbs

3 sets of 5 reps with 105lbs

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