Week of 12/18/22

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 reps with 115lbs

1 set of 2 reps with 120lbs

1 set of 2 reps with 125lbs

Wide Grip Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps with 65lbs

5 sets of 5 reps with 70lbs

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    

4 sets of 10 reps each arm with 20lbs

Met-con-

10-12-14-16 rep rounds of:

Push-ups

Lateral Box Step-ups (reps each leg)

Alternating DB Curls (reps each arm)

Kettlebell Romanian Deadlift, 45lbs

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Overhead Press (barbell)

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

2 sets of 5 with 55lbs

Met-con –

Four rounds:

200m Run

400m Row

100m Walk

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 60lbs

3 sets of 8 reps with 70lbs

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 105lbs

1 set of 2 with 125lbs

3 sets of 3 reps with 135lbs

Assistance Work-

Three rounds of:

15 Wall Ball  

10 Hanging Knee Raises   

10 Standing DB side crunches (reps ea side)