Week of 08/29/21

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 95lbs

1 set of 3 reps with 105lbs

2 sets of 3 reps with 115lbs

Wide Grip* Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 10 reps with 55lbs

4 sets of 10 reps with 65lbs

*Grip the bar outside the outer ring.

Assistance Work-

Three to Five rounds of:

10 Bent Dumbbell Reverse Flys (light load)

10 Dumbbell Push Press (20’s)

15 Russian Twist (R/L = 1rep)

15 Racked Barbell Push-ups

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Hang Power Cleans   

1 set of 6 reps with 45lbs empty bar

1 set of 3 with 55lbs

5 sets of 3 reps with 60lbs

Cambered Barbell Curls

5 sets of 10 reps

Met-con-

For time:

2000 meter Row (Damper on 5)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Bradford Press

5 sets of 5 reps with 45lbs

*Limit rest to 60 seconds between sets.

Supine Grip Chin Over Bar hold

3 sets of 20-30 seconds

Met-con -

Five rounds for max reps each:

30 seconds Jumping Jacks

30 seconds Mountain Climbers

30 seconds Flutter Kicks

30 seconds Rest

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Box Squats

2 sets of 5 reps with 45lbs

5 sets of 5 reps with 55lbs

Block Pull Deadlift

1 set of 5 reps with 65lbs

1 set of 5 reps with 85lbs

1 set of 5 reps with 105lbs

3 sets of 5 reps with 115lbs

Assistance Work –

Four rounds of:

10 Russian Kettlebell Swings

10 Dumbbell Split Squats – Right

10 Dumbbell Split Squats – Left

15 Bicycle Crunches (R/L = 1 rep)