Week of 10/10/21

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 70lbs

1 set of 3 reps with 90lbs

1 set of 3 reps with 100lbs

1 set of 3 reps with 110lbs

3 sets of 3 reps with 120lbs

Paused Bench Press* (volume)

1 set of 10 reps with 45lbs

1 set of 5 reps with 60lbs

4 sets of 7 reps with 70lbs

*Pause the bar on your chest for a 1 count each rep.

Assistance Work-

Four rounds of:

10 Standing DB Triceps Press 

10 Alternating Dumbbell Curls

15 Cable Triceps Push-down

15 Lat Pull-downs

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Supine Grip Barbell Rows 

2 sets of 5 reps with 45lbs

3 sets of 7 reps with 55lbs

Barbell Hip Thrusts   

3 sets of 7 reps with 85lbs

Met-con-

21-15-9 rep rounds of:

Calorie Bike

Supine Alternating Toe-Touches (R/L = 1 rep)

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 6 reps with 60lbs

Pull-up Negatives (Prone Grip)

3 sets 3 reps

Met-con -

Four rounds for time:

500m Row

5 Single Arm Dumbbell Push Press (reps each side)

10 Standing Dumbbell Side Crunches (reps each side)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Lateral Barbell Step-ups

5 sets of 5-10 reps each side with 45lbs bar

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

1 set of 3 reps with 95lbs

3 sets of 7 reps with 105lbs

Assistance Work –

Four Rounds of:

5 Box Jumps (and step down)

10 Alternating Reverse Lunges ( Dumbbells optional)

12 Kettlebell Romanian Deadlift

15 Bicycle Crunches (R/L = 1 rep)