Week of 09/19/21

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

3 sets of 3 reps with 115lbs

Wide Grip* Bench Press (volume)

1 set of 10 reps with 45lbs

1 set of 10 reps with 60lbs

4 sets of 7 reps with 70lbs

*Grip the bar outside the outer ring.

Assistance Work-

Four rounds of:

10 Cambered Bar Skull Crushers  

10 Cambered Bar Close Grip Bench Press

15 Cambered Bar Curls   

15 Bench Knee Tucks   

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Barbell Good Mornings     

2 sets of 5 reps with 45lbs

3 sets of 10 with 55lbs

Barbell Hip Thrusts  

3 sets of 7 reps with 75lbs

Met-con-

Four rounds for time:

5 Renegade Push-ups

10 Wall Ball  

15 Lat Pull-downs

10 Dip Station Knee Tucks

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

3 sets of 5 reps with 60lbs

Band-assisted Pull-ups

3 sets of Max Reps

Met-con -

For time:

2000m Row (Damper on 7)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Leg Press Machine

5 sets of 10 reps

*Limit rest between sets

Deadlift

1 set of 5 with 75lbs

1 set of 4 reps with 95lbs

1 set of 3 reps with 105lbs

3 sets of 5 reps with 115lbs

Assistance Work –

Five Rounds of:

10 Side Lying Hip Abduction – Left  

10 Side Lying Hip Abduction - Right

10 Side Lying Hip Adduction – Left  

10 Side Lying Hip Adduction – Right

15 Supine Toe Touches