Week of 10/16/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 7 with 95lbs

Close Grip Bench Press*

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

2 sets of 5 with 75lbs

1 set of max reps with 75lbs

*Grip bar at the start of the knurl pattern.

Assistance Work –

Four rounds of:

10 Seated Overhead Dumbbell Press  

20 Alternating Curls on Incline Bench (reps each arm)

10 Dumbbell Kickbacks

15 Russian Twists (R/L) = 1 rep 

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Leg Curls (Machine) 

Warm-up to a challenging set of 10 reps

Back off 1 plate for 15 reps

Back off 2 more plate for Max reps

Supine Grip Lat Pull-downs (close grip)

5 sets of 15 reps

Met-con-

Three rounds for time:

400m Row

15 Goblet Squats https://youtu.be/pEGfGwp6IEA

25 Weighted Sit-ups https://youtu.be/ccT_Ipjirwk

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press (barbell) 

2 sets of 5 with empty 45lb bar

1 set of 5 with 50lbs

1 set of 3 with 60lbs

5 sets of 5 with 65lbs

Met-con –

Four Rounds for time:

10 Sprawl Jumps

15 Bicycle Crunches (R/L = 1 rep)

20 Alternating High Box Step-ups (10 reps leading each leg)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 reps with 60lbs

1 set of 3 reps with 75lbs

5 sets of 3 reps with 85lbs

Romanian Deadlift       

1 set of 5 with empty 45lb bar

1 set of 4 with 65lbs

1 set of 4 with 85lbs

4 sets of 4 reps with 110lbs

Assistance Work-

Five rounds of:

10 Lying triceps extensions  

15 Seated Cable Rows  

10 Bulgarian Split Squats (reps each leg)