Week of 09/12/21

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 80lbs

1 set of 5 reps with 90lbs

1 set of 5 reps with 100lbs

1 set of 5 reps with 90lbs

1 set of 5 reps with 80lbs

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

1 set of 3+ 3 + 3 with 65lbs

10 sets of 3+3+3 with 70lbs**

*Rerack bar to switch grip

**Limit rest to 1 minute between sets.

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

5 sets of 3 reps with 65lbs

Cambered Barbell Curls   

3-5 sets of 15 reps

Met-con-

10 rounds for time:
5 Push-ups

10 Sit-ups

200m Row

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Bradford Press  

2 sets of 5 reps with 45lbs

4 sets of 4 reps with 55lbs

Supine Grip Chin Over Bar hold   

5 sets of 20-30 seconds

Met-con -

Four-Six rounds for time:
300m Run on the treadmill

15 Calories on the Bike

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Box Squats   

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

5 sets of 5 reps with 65lbs

Block Pull Deadlift   

1 set of 5 reps with 65lbs

1 set of 5 reps with 95lbs

1 set of 5 reps with 115lbs

3 sets of 5 reps with 125lbs

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)