Week of 08/08/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Intensity)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 85lbs

1 set of 3 reps with 100lbs

1 set of 3 reps with 115lbs

1 set of 3 reps with 125lbs

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 65lbs

*Grip the bar outside the outer ring.

Assistance Work-

Three to Five rounds of:

10 Dumbbell Curl to Press

10 Triceps Kickbacks (each arm)

40 seconds Weighted Plank Holds

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Hang Power Cleans

5 sets of 5 reps with 45lbs empty bar

Supine Grip Barbell Rows

5 sets of 10 reps

Met-con-

Four cycles of

30 seconds Row Sprint!

15 seconds Rest

Four cycles of

30 seconds Conditioning Rope

15 seconds Rest

Four cycles of

30 seconds Flutter Kicks

15 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (Dynamic Effort)

2 sets of 5 reps with 45lbs

14 sets of 3 reps with 50lbs

*Limit rest to 60 seconds between sets.

Prone Grip Lat Pull-downs

5 sets of 15 reps

Met-con -

Five Rounds for Max Reps each:

60 seconds Lateral Bench Step-overs

60 seconds Air Squats

60 seconds Alternating Standing Side Crunches

60 seconds Stationary Bike

*Allow 15 seconds transition time between exercises.

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Dual Kettlebell (or Dumbbell) Front Squat  

3 sets of 10 reps with 25’s

Trap/Hex Bar Deadlift

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

1 set of 5 reps with 85lbs

1 set of 5 reps with 95lbs

Assistance Work –

Four rounds of:

10 Kettlebell Sumo Deadlift High Pull  

15 Banded Hip Adductions each leg

15 Banded Hip Abductions each leg

10 Devil’s Press