Week of 07/25/21

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

3 sets of 5 reps with 100lbs

*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

3 set of 3 with 115lbs

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 50lbs

Supine Toes-to-bar

4 sets of 10 reps

Met-con-

Three Rounds for time:

5 Lateral Step-downs

7 Burpees

9 Kettlebell Swings

12 Calorie Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength - Overhead Press (volume)

2 sets of 5 reps with 45lb bar

1 set of 5 reps with 50lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 45lbs

Chin-up Grip Lat Pull-downs  

4 sets of 15 reps

Met-con -

For max Distance

15 minutes Treadmill Run

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

3 sets of 5 reps with 70lbs

Romanian Deadlift  

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

3 sets of 5 reps with 85lbs

Assistance Work –

Four rounds of:

10 Goblet Squats  

15 Machine Hamstring Curls

7 Reversed Grip Bar Push-ups

10 Ring Rows