Week of 10/17/21

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 85lbs

*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

3 sets of 3 with 95lbs

*Grip bar at start of the knurl pattern.

Assistance Work-

Four rounds of:

10 Standing DB Triceps Press   

10 Alternating Dumbbell Curls  

15 Cable Triceps Push-down (with rope)

20 seconds Chin-over-bar hold

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 60lbs

Barbell Hip Thrusts    

3 sets of 7 reps with 90lbs

Met-con-

Four rounds for time:

15 Wall Ball

12 Calorie Bike

10 Russian Kettlebell Swings

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 7 reps with 60lbs

Pull-up Negatives (Prone Grip)

4 sets 3 reps

Met-con -

For time:

800m Row

20 Push-ups

20 Lat-Pull Downs

600m Row

15 Push-ups

15 Lat Pull-downs

400m Row

10 Push-ups

10 Lat Pull-downs

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Lateral Barbell Step-ups

5 sets of 5-10 reps each side with 50lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 80lbs

1 set of 3 reps with 90lbs

1 set of 2 reps with 100lbs

3 sets of 5 reps with 110lbs

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)