Week of 10/23/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 with 75lbs

3 sets of 10 with 85lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

1 set of 2 with 70lbs

3 sets of 7 with 75lbs

Assistance Work –

Four rounds of:

5 Barbell Push Press, 55lbs

20 Bent Cable Rows  

20 Cable Triceps Ext with Rope

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Good mornings

1 set of 10 reps with 45lb bar

3 sets of 10 with 55lbs

Chin-up Negatives

5 sets of 3 reps

Met-con-

Five rounds of:

5 Hang Power Cleans, 55lbs

10 Box Jumps

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Handstand Holds 

3 sets of 20 seconds

1 set of max time hold

Met-con –

Four Rounds for time:

400m Row

15 Calorie Bike

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 55lbs

3 sets of 7 reps with 65lbs

Romanian Deadlift        

1 set of 5 with empty 45lb bar

1 set of 4 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 105lbs

4 sets of 4 reps with 115lbs

Assistance Work-

Four rounds of:

45 sec Hippity Hops (R/L = 1rep)

15 sec Rest

45 sec Plank Walk-ups

15 sec Rest

45 sec Atomic Abs

15 sec Rest