Week of 02/14/21

Workout A:

Warm-up-
Arms-only Row 300m

Strength – Knee Extensions
5 sets of 10 reps*
*limit rest to 60 seconds b/n sets

Machine Hamstring Curls
5 sets of 10 reps*
*limit rest to 60 seconds b/n sets

Bench Press
1 set of 10 with 45lbs
1 set of 5 with 55lbs
1 set of 5 with 60lbs
3 sets of 7 with 65lbs

Assistance Work-
Four rounds of:
10 Single Arm Kettlebell Rows (reps each arm)
10 Dumbbell Curls
15 Standing Cable Triceps Extensions
15 Sit-ups

Workout B:
Warm-up-
5 minutes on Stationary Bike

Strength – Seated Good mornings
5 sets of 5 reps with 45lbs bar

Incline Bench Press-
2 sets of 5 reps with 45lbs bar
3 sets of 7 reps with 50lbs

Met-con-
Three rounds of:
20 calorie Row
20 calorie Bike

Workout C:
Warm-up
5:30 minutes Stationary Bike

Strength – Seated Barbell Overhead Press
5 sets of 5 reps with 45lb bar

Cable Lat-Pulldowns (Prone Grip)
5 sets of 15 reps

Met-con -
Five rounds for max reps each exercise:
30 seconds Conditioning Ropes
15 sec Rest
30 seconds Push-ups
15 sec Rest
30 seconds Flutter Kicks
15 sec Rest

Workout D:
Warm-up
5 minutes walk on treadmill

Strength – Knee Extensions
3 sets of 20 reps

Machine Hamstring Curls
3 sets of 20 reps

Assistance Work –
Five Rounds of:
10 Side Lying Hip Abduction – Left
10 Side Lying Hip Abduction - Right
10 Side Lying Hip Adduction – Left
10 Side Lying Hip Adduction – Right
15 Supine Toe Touches