Week of 11/14/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Volume)

2 sets of 5 reps with empty 45lb bar

1 set of 5 reps with 75lbs

1 set of 5 reps with 90lbs

1 set of 5 reps with 105lbs

1 set of 4 reps with 115lbs

1 set of 5 reps with 105lbs

1 set of 5 reps with 90lbs

Dynamic Effort Paused Bench Press

2 sets of 5 reps with 45lb bar (no pause)

1 set of 4 with 55lbs (paused)

10 sets of 3 with 65lbs

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

1 set of 5 reps with 75lbs

3 sets of 5 reps with 85lbs

Barbell Hip Thrusts        

3 sets of 5 reps with 110lbs

Met-con-

Four rounds for time:

15 Calorie Row

10 Dumbbell Overhead Press

25 Sit-ups

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 55lbs

Hanging Knee Raises

4 sets 6 reps

Met-con -

Five rounds for max effort each interval:

30 seconds Conditioning Ropes  

30 seconds Rest

30 seconds Russian Twist

30 seconds Rest

60 seconds Jumprope

30 seconds Rest

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 65lbs

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 135lbs

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)