Week of 09/05/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

14 sets of 2 reps with 75lbs

*Sets to be performed on the minute.

Close Grip Bench Press* (Intensity)

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

3 sets of 3 with 90lbs

*Grip bar at start of the knurl pattern.

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

1 set of 3 with 60lbs

3 sets of 3 reps with 65lbs

Cambered Barbell Curls  

5 sets of 12 reps

Met-con-

Four rounds for time:

500m Row

10 Alternating Step-ups to High Box

15 Wall Ball

25 Anchored Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Bradford Press  

2 sets of 5 reps with 45lbs

3 sets of 5 reps with 50lbs

*Limit rest to 60 seconds between sets.

Supine Grip Chin Over Bar hold  

4 sets of 20-30 seconds

Met-con -

Eight rounds for time:
12 Air Squats

5 Burpees

5 Ring Rows

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 60lbs

Block Pull Deadlift  

1 set of 5 reps with 65lbs

1 set of 5 reps with 90lbs

1 set of 5 reps with 110lbs

3 sets of 5 reps with 120lbs

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)