Week of 07/18/21

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 80lbs

1 set of 2 reps with 90lbs

5 sets of 3 reps with 100lbs

*Limit rest to 2 min between sets

Wide Grip* Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 10 reps with 55lbs

3 sets of 10 reps with 60lbslbs

*Grip the bar outside the outer ring.

Assistance Work-

Three to Five rounds of:

12 Incline Dumbbell Bench Press

15 Cable Fly

10-15 Reverse Grip Triceps Extensions (reps each arm)

20 Anchored Sit-ups

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Good Mornings

3 sets of 10 reps with 45lb empty barbell

Supine Toes-to-bar

4 sets of 10 reps

Met-con-

Four rounds for time:

10 Dumbbell Split Squats – Right

10 Dumbbell Split Squats – Left

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

15 Prone Shoulder Taps (R/L = 1 rep)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (Dynamic Effort)

2 sets of 5 reps with 45lbs

12 sets of 3 reps with 50lbs

*Limit rest to 60 seconds between sets.

Chin-up Grip Lat Pull-downs

4 sets of 15 reps

Met-con -

8 Rounds of:

20 seconds Assault Bike

Rest 10 seconds

20 seconds Wall Ball

Rest 10 seconds

20 seconds Bicycle Crunches

Rest 10 seconds

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

1 set of 3 reps with 65lbs

7 sets of 3 reps with 70lbs

Romanian Deadlift

1 set of 5 reps with 65lbs

3 sets of 5 reps with 75lbs

Assistance Work –

Four rounds of:

10 Goblet Squats

15 Machine Hamstring Curls

7 Reversed Grip Bar Push-ups

10 Ring Rows