Week of 12/12/21
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 85lbs
1 set of 3 reps with 95lbs
1 set of 3 reps with 105lbs
3 sets of 3 reps with 115lbs
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 5 reps with 85lbs
Assistance Work-
Three to Five rounds of:
10 Cable Front Raise
10 Cable Lateral Raise (reps each arm)
10 Cable Single Arm Rear Delt Fly (reps ea arm)
10 Cable Face Pulls
10 Cable Upright Rows
Workout B:
Warm-up-
7 minutes on Stationary Bike
Strength – Snatch Grip Romanian Deadlift
2 sets of 5 reps with 45lbs
1 set of 5 reps with 55lbs
3 sets of 5 reps with 65lbs
3 sets of 20 Steps (10 leading each leg)
Met-con-
For 15 minutes complete:
30 seconds Run
30 seconds Brisk Walk
Workout C:
Warm-up
5 minutes treadmill walk
Strength – Wide Grip Incline Bench Press
1 set of 10 reps with 45lbs
3 sets of 7 reps with 55lbs
Lat Pull-downs (Narrow Supine Grip)
3 sets of 12 reps
Met-con -
Five rounds for time of:
5 Push-ups
7 Ring Rows
9 Standing Alternating Knee to Elbow Crunch
Workout D:
Warm-up
5 minutes walk on INCLINE treadmill
Strength – Box Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
3 sets of 7 with 85lbs
1 set of 5 reps with 65lbs
1 set of 4 reps with 85lbs
3 sets of 5 reps with 95lbs
Assistance Work –
Four rounds of:
15 Leg Extensions (Machine)
15 Donkey Kicks (reps each leg)
15 Toe Touches