Week of 09/26/21

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

1 set 0f 3 reps with 75lbs

12 sets of 2 reps with 80lbs

*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

1 set of 3 with 90lbs

1 set of 3 with 95lbs

*Grip bar at start of the knurl pattern.

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 7 with 60lbs

Barbell Hip Thrusts  

3 sets of 7 reps with 85lbs

Met-con-

For time:

50 Calories of Rowing

40 Air Squats

30 V-Ups

20 Burpees

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

5 sets of 3 reps with 65lbs

Band-assisted Pull-ups

3 sets of Max Reps

Met-con -

As many rounds as possible in 12 minutes of:
10 Weighted Sit-ups

10 Calorie Bike

10 Box Jumps or Alternating Step-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Leg Press Machine  

5 sets of 12 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 110lbs

3 sets of 5 reps with 120lbs

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