Week of 11/20/22
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 100lbs
4 sets of 4 with 115lbs
Bench Press
1 set of 10 reps with 45lbs
1 set of 5 reps 55lbs
1 set of 5 reps 65lbs
1 set of 5 reps 75lbs
1 set of 5 reps 80lbs
1 set of 5 reps 85lbs
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:
5 Box Jumps (and step down)
10 Alternating Reverse Lunges (Dumbbells optional)
12 Kettlebell Romanian Deadlift
15 Bicycle Crunches (R/L = 1 rep)
Workout C:
Warm-up
5 minutes treadmill walk
Strength – Overhead Press (barbell)
4 sets of 7 with 50lbs
Met-con –
Complete:
200m Run
Max Time Handstand Hold
500m Row
Max Time Handstand Hold
15 calorie Bike
Max Time Handstand Hold
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 64lbs
1 set of 2 reps with 85lbs
1 set of 2 reps with 95lbs
1 set of 2 reps with 105lbs
1 set of 2 reps with 110lbs
Deadlift
1 set of 5 with 65lbs
1 set of 4 with 85lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
3 sets of 3 reps with 120lbs
Assistance Work-
Four rounds of:
50ft DB Walking Lunges
10 Supine Alternating Toe Touches
50ft DB Walking Lunges