Week of 08/22/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Volume)

2 sets of 5 reps with empty 45lb bar

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

1 set of 5 reps with 85lbs

1 set of 5 reps with 75lbs

3 Close Grip +3 Standard Grip +3 Wide Grip Bench Press*

1 set of 3 + 3 + 3 with 45lbs empty bar

1 set of 3 + 3 + 3 with 55lbs

10 sets of 3+3+3 with 65lbs**

*Rerack bar to switch grip

**Limit rest to 1 minute between sets.

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

1 set of 6 reps with 45lbs empty bar

5 sets of 3 reps with 55lbs

Supine Grip Barbell Rows   

5 sets of 10 reps

Met-con-

Complete four rounds of:

30 seconds Conditioning Ropes

30 seconds Bulgarian Split Squats (right)

30 seconds Bulgarian Split Squats (Left)

30 seconds Kettlebell Swings

30 seconds Sit-ups

*Allow 15 seconds transition time between exercises.

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

3 sets of 3 with 80lbs

Prone Grip Lat Pull-downs   

5 sets of 15 reps

Met-con -

Five rounds for time:

7 Push-ups

7 Ring Rows

7 High Box Step Ups (reps leading each)

14 Calorie Bike

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Dual Kettlebell (or Dumbbell) Front Squat    

5 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

3 sets 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