Week of 07/11/21

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

5 sets of 5 reps with 95lbs

*Limit rest to 2 min between sets

Wide 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-

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

Strength - Barbell Rows   

5 sets of 10 reps with 55lbs

6” Leg Lift and Hold   

3 X 30 seconds

Met-con-

Five rounds for time:

15 Mountain Climbers (R/L = 1 rep)

15 Bicycle Crunches (R/L = 1 rep)

15 Kettlebell Swings

10 Calorie Bike

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

1 set of 3 with 75lbs

1 set of 3 with 80lbs

Cable Machine Neutral Grip Lat Pull-Downs   

5 sets of 15 reps

Met-con -

For time:

2000m Row (Damper on 5)

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

3 sets of 7 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

3 sets of 5 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)