Week of 11/13/22

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 80lbs

1 set of 2 with 90lbs

3 sets of 8 with 100lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

12 sets of 3 reps with 70lbs on the minute

Assistance Work –

Four rounds of:

10 Incline Dumbbell Bench Press

15 Lat Pull-downs (Prone Grip)

20 Cable Curls with Rope

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Sumo Deadlift High Pull   

3 sets of 10 with 45lbs bar

Met-con-

Four rounds for time:

400m Row

10 Push-ups

15 Weighted Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (barbell)

4 sets of 7 with 45lbs

Met-con –

Complete four rounds of:

10 Dumbbell Z- Press

7 Jumping Pull-ups

30 seconds Conditioning Rope

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 2 reps with 80lbs

4 sets of 4 reps with 90lbs

Deadlift

1 set of 5 with empty 45lb bar

1 set of 4 with 65lbs

1 set of 4 with 85lbs

1 set of 4 with 105lbs

1 set of 5 reps with 115lbs

Assistance Work-

Four rounds of:

50ft DB Walking Lunges

10 Supine Alternating Toe Touches

50ft DB Walking Lunges

15 Bicycle Crunches