Week of 11/07/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set 0f 3 reps with 75lbs

1 set of 2 reps with 85lbs

12 sets of 2 reps with 90lbs

*Sets to be performed on the minute.

Paused Bench Press* (Intensity)

1 set of 10 reps with 45lbs (no pause)

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

3 sets of 3 with 90lbs

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

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

1 set of 5 reps with 65lbs

3 sets of 7 reps with 75lbs

Barbell Hip Thrusts       

3 sets of 5 reps with 105lbs

Met-con-

Four rounds for time:

400 meter Run on treadmill

10 Single Arm Dumbbell Ground-to-Overhead (reps each side)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

1 set of 10 reps with 45lbs

3 sets of 8 reps with 50lbs

Hanging Knee Raises

5 sets 5 reps

Met-con -

Eight Rounds for time:
12 Calorie Row

6 Burpees

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Thrusters  

1 set of 5 with 45lbs

1 set of 5 with 55lbs

5 sets of 5 with 60lbs

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 130lbs

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)