Week of 11/06/22

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

1 set of 2 with 115lbs

3 sets of 2 with 125lbs

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 5 with 85lbs

1 set of 7 with 80lbs

1 set of Max Reps with 75lbs

Assistance Work –

Four rounds of:

7 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

5 sets of 5 with 65lbs

Chin-up Negatives   

4 sets of 4 reps

Met-con-

For time:

50 Wall Ball

25 Push-ups

50 Sit-ups

25 Push-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Handstand Holds 

3 sets of 25 seconds

1 set of max time hold

Met-con –

For time:

2400m Row (damper 5)

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

1 set of 3 reps with 65lbs

1 set of 2 reps with 70lbs

3 sets of 10 reps with 75lbs

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 125lbs

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