Week of 11/27/22

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 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

1 set of 2 with 120lbs

1 set of 2 with 125lbs

1 set of 2 with 130lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 5 reps 55lbs

3 sets of 10 reps 65lbs

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    

4 sets of 10 with 45lbs bar

Met-con-

20-15-10-5 rep rounds of:

Dumbbell Thrusters

Weighted Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (barbell)

5 sets of 7 with 50lbs

Met-con –

Five rounds for time:

15 Kettlebell Swings

10 Push-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

3 sets of 10 reps with 65lbs

Deadlift

1 set of 5 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 3 reps with 125lbs

Assistance Work-

Four rounds of:

50ft DB Walking Lunges

10 Supine Alternating Toe Touches  

50ft DB Walking Lunges

15 Bicycle Crunches