Week of 08/01/21

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 5 reps with 100lbs

*Limit rest to 2 min between sets

Close 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:

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 55lbs

Supine Toes-to-bar  

5 sets of 10 reps

Met-con-

Every Minute on the Minute for as long as possible:

Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure.

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

2 sets of 3 with 80lbs

Chin-up Grip Lat Pull-downs   

5 sets of 15 reps

Met-con -

Five Rounds for Time:

5 Push-Ups

10 Alternating Box Step-ups (24/20 in)

15 Kettlebell Swings

15 Bicycle Crunches (R/L = 1 rep)

300m Row

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thruster

2 sets of 5 reps with 45lbs

5 sets of 5 reps with 55lbs

Romanian Deadlift   

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

1 set of 5 reps with 85lbs

3 sets of 5 reps with 90lbs

Assistance Work –

Four rounds of:

10 Goblet Squats   

15 Machine Hamstring Curls

7 Reversed Grip Bar Push-ups  

10 Ring Rows