Week of 11/21/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Intensity)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set of 3 reps with 80lbs

1 set of 3 reps with 90lbs

1 set of 3 reps with 100lbs

3 sets of 3 reps with 110lbs

Bench Press (Volume)

1 set of 10 reps with 45lbs

1 set of 4 with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 75lbs

3 sets of 7 reps with 80lbs

Assistance Work-

Three to Five rounds of:

10 Dumbbell Curl to Press  

10 Triceps Kickbacks (each arm)

20 Cable Flys

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Sumo Stance Romanian Deadlift

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

Hamstring Curls (machine)

4 sets of 12 reps

Met-con-

Four rounds for max reps each:

30 seconds Jumping Jacks

30 seconds Mountain Climbers

30 seconds Flutter Kicks

30 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

1 set of 10 reps with 45lbs

1 set of 3 reps with 55lbs

4 sets of 6 reps with 60lbs

Single Arm Dumbbell Rows

4 sets 10 reps (each arm)

Met-con -

For time:
2000m Row (Damper on 5)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Overhead Split Squat   

3 sets of 5 with 45lbs (reps each leg)

Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

3 sets of 7 reps with 100lbs

Assistance Work –

Four rounds of:

10 Goblet Squats

10 Standing Side Crunches (reps each side)   

5 Landmine Twist (R/L = 1 rep)