Week of 12/19/21
Workout A:
Warm-up-
500m Row Damper on 5
Strength – 1-Count Paused Squat (Dynamic Effort)
2 sets of 5 reps with empty 45lb bar
1 set of 4 reps with 65lbs
1 set 0f 3 reps with 75lbs
1 set of 2 reps with 85lbs
12 sets of 2 reps with 95lbs
*Sets to be performed on the minute.
Pin Bench Press (Intensity)
1 set of 10 reps with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 3 with 85lbs
1 set of 3 with 90lbs
1 set of 3 with 95lbs
1 set of 3 with 100lbs
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
Circuit Demo: https://youtu.be/K-PMl42AwRQ
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
4 sets of 5 reps with 65lbs
4 sets of 20 Steps (10 leading each leg)
Met-con-
Four rounds for time:
25 Air Squats
25 Sit-ups
Workout C:
Warm-up
5 minutes treadmill walk
Strength – Wide Grip Incline Bench Press
1 set of 10 reps with 45lbs
1 set of 3 reps with 55lbs
3 sets of 5 reps with 60lbs
Lat Pull-downs (Narrow Supine Grip)
4 sets of 12 reps
Met-con -
Complete for fastest effort:
1000m Row (Damper 5)
Rest 60 seconds
800m Row (Damper 7)
Rest 45 seconds
500m Row (Damper 9)
Rest 30 seconds
300m Row (Damper 10)
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
1 set of 3 reps with 90lbs
3 sets of 5 reps with 100lbs
Assistance Work –
Four rounds of:
15 Leg Extensions (Machine)
15 Donkey Kicks (reps each leg)
15 Toe Touches