Week of 10/03/21

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 85lbs

1 set of 5 reps with 95lbs

1 set of 5 reps with 105lbs

1 set of 5 reps with 95lbs

1 set of 5 reps with 85lbs

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 75lbs**

*Rerack bar to switch grip

**Limit rest to 1 minute between sets.

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 65lbs

Barbell Hip Thrusts   

3 sets of 7 reps with 95lbs

Met-con-

Four rounds of:

45 seconds Bike

Rest 15 seconds

45 second Alternating Box Step-ups

Rest 15 seconds

45 second Lateral Med Ball Slams

Rest 15 seconds

45 second Mountain Climbers

Rest 90 seconds

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 65lbs

6 sets of 2 reps with 70lbs

Band-assisted Pull-ups

3 sets of Max Reps

Met-con -

Five rounds for time:

200m Run on Treadmill

300m Row

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Leg Press Machine   

5 sets of 15 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 125lbs

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