Week of 10/24/21

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 70lbs

1 set of 5 reps with 85lbs

1 set of 5 reps with 100lbs

1 set of 5 reps with 110lbs

1 set of 5 reps with 100lbs

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 60lbs

1 set of 3+ 3 + 3 with 70lbs

10 sets of 3+3+3 with 80lbs**

*Rerack bar to switch grip

**Limit rest to 1 minute between sets.

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 65lbs

Barbell Hip Thrusts     

3 sets of 7 reps with 95lbs

Met-con-

Four Rounds of:

45 seconds Max Effort Iron Mikes

Rest 15 seconds

45 seconds Max Effort Burpees

Rest 15 seconds

45 seconds Max Effort Russian Kettlebell Swings

Rest 15 seconds

45 seconds Weighted Sit-ups

Rest 15 seconds

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

5 sets of 3 reps with 65lbs

Pull-up Negatives (Prone Grip)

5 sets 3 reps

Met-con -

Four rounds for max effort each

3 minutes Bike

3 minutes Row

3 minutes Brisk Walk (Treadmill)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Lateral Barbell Step-ups   

5 sets of 5-10 reps each side with 55lbs

Sumo Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

1 set of 3 reps with 95lbs

1 set of 2 reps with 105lbs

3 sets of 5 reps with 115lbs

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)