Week of 07/04/21

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 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

3 sets of 5 reps with 95lbs

*Limit rest to 2 min between sets

Floor Press (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 95lbs

1 set of 3 with 105lbs

1 set of 3 with 110lbs

1 set of 3 with 115lbs

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 50lbs

6” Leg Lift and Hold  

3 X 30 seconds

Met-con-

Four rounds for time:

250m Run on Treadmill

25 Sit-ups

20 Air Squats

15 Kettlebell Swings

10 Push-ups

Workout C:

Warm-up

5 minutes treadmill walk

SEATED Overhead Press (volume)

2 sets of 5 reps with 45lb bar

3 sets of 5 reps with 50lbs

Cable Machine Neutral Grip Lat Pull-Downs  

4 sets of 15 reps

Met-con -

Complete 6 rounds of:

15 Calorie Bike

60 seconds Rest

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 55lbs

7 sets of 3 reps with 65lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 95lbs

1 set of 3 reps with 100lbs

1 set of 2 reps with 110lbs

5 sets of 3 reps with 120lbs

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)