Week of 10/30/22

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 85lbs

1 set of 2 with 105lbs

3 sets of 5 with 115lbs

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 75lbs

1 set of 2 with 80lbs

1 set of 2 with 85lbs

3 sets of 2 with 90lbs

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

4 sets of 7 with 60lbs

Chin-up Negatives  

5 sets of 3 reps

Met-con-

25-20-15 rep rounds of:

Dumbbell Bench Press

Crunches (Legs Elevated)

Kettlebell Swings

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Handstand Holds 

3 sets of 25 seconds

1 set of max time hold

Met-con –

Four Rounds for time:

400m Run (Treadmill)

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 60lbs

1 set of 3 reps with 70lbs

1 set of 3 reps with 80lbs

1 set of 3 reps with 90lbs

1 set of 3 reps with 100lbs

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 120lbs

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