Week of 12/05/21

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 95lbs

1 set of 4 reps with 110lbs

1 set of 3 reps with 120lbs

1 set of 4 reps with 110lbs

1 set of 5 reps with 95lbs

Dynamic Effort Close Grip 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**

*Grip bar where knurl pattern starts.

**Sets on the minute

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 95lbs

Hamstring Curls (machine)

5 sets of 14 reps

Met-con-

Three rounds for time:

200m Run

12 Hand-release Push-ups

300m Row

6 DB Hang Cleans

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

1 set of 2 reps with 65lbs

6 sets of 3 reps with 70lbs

Single Arm Dumbbell Rows   

5 sets 10 reps (each arm)

Met-con -

15-12-9-6-3 rep rounds of

Calorie Bike

Hanging Knee Raises

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Overhead Split Squat     

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

Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 95lbs

1 set of 3 with 105lbs

3 sets of 5 reps with 115lbs

Assistance Work –

Four rounds of:

10 Goblet Squats  

10 Standing Side Crunches (reps each side)     

5 Landmine Twist (R/L = 1 rep)