Week of 12/04/22

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

12 sets of 2 reps with 105lbs*

*Limit rest to 60 seconds b/n sets

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

1 set of 2 reps with 75lbs

1 set of 1 rep with 85lbs

1 set of 1 rep with 90lbs

1 set of 1 rep with 95lbs

Assistance Work –

Four rounds of:

15 DB Spoon Press

15 Lat Pull-downs (Neutral Grip)

20 Cable Triceps Ext with Rope

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – KB Single Arm Clean and Press 

5 sets of 7 reps each arm with 15lbs

Met-con-

As many rounds as possible in 12 minutes of:

5 Burpees

10 Box Jumps

10 Ring Rows https://youtu.be/sEAOZc77wk8

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (barbell)

2 sets of 5 with 45lbs

1 set of 5 with 50lbs

1 set of 5 with 55lbs

2 sets of max reps with 60lbs

Met-con –

For time:

400m Run

800m Row

15 Calorie Bike

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

Rack Pull (Bar positioned just below the knee)

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 5 reps with 125lbs

Assistance Work-

Three rounds of:

15 Wall Ball

10 Hanging Knee Raises

10 Standing DB side crunches (reps ea side)