Week of 10/31/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat (Intensity)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 3 reps with 85lbs

1 set of 3 reps with 95lbs

3 sets of 3 reps with 105lbs

Paused Bench Press* (volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 reps with 65lbs

5 sets of 5 reps with 75lbs

*Pause the bar on your chest for a 1 count each rep.

Assistance Work-

Three to Five rounds of:

15 Cable Machine Shoulder extensions   

15 Seated Reverse Crunch    

10-15 Cable Machine Curls with Rope   

10 Supine Alternating Toe Touches (R/L = 1rep)

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Supine Grip Romanian Deadlifts 

2 sets of 5 reps with 45lbs

3 sets of 7 reps with 65lbs

Barbell Hip Thrusts      

3 sets of 5 reps with 100lbs

Met-con-

Six Rounds for time:

10 Kettlebell Swings, 25lbs

10 Air Squats

10 Ring Rows

10 Barbell Rollouts

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

3 sets of 10 reps with 45lbs

Hanging Knee Raises

5 sets 5 reps

Met-con -

Four rounds for time:

10 Calorie Bike

20 Calorie Row (Damper 7)

30 Alternating Box Step-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters

1 set of 5 with 45lbs

5 sets of 5 with 55lbs

Rack Pull

1 set of 5 reps with 75lbs

1 set of 4 reps with 95lbs

1 set of 3 reps with 115lbs

3 sets of 5 reps with 125lbs

Assistance Work –

Four Rounds of:

20 seconds Dual Dumbbell Flutter Kicks

10 Dumbbell Muscle Cleans

40 seconds Feet Elevated Plank

10 Bulgarian Split Squats (reps each leg)