Week of 12/25/22

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

10 sets of 3 reps with 95lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps with 65lbs

3 sets of 7 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 12 reps each arm with 20lbs

Met-con-

Complete for 30 minutes on the Treadmill:

30 seconds Run

30 seconds Walk

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

4 sets of 3 with 60lbs

Met-con –

Four rounds:

2500m Row (Damper 5)

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 65lbs

4 sets of 4 reps with 85lbs

Romanian Deadlift

1 set of 5 with 65lbs

1 set of 4 with 85lbs

3 sets of 5 with 95lbs

Assistance Work-

Three rounds of:

15 Wall Ball  

10 Hanging Knee Raises   

10 Standing DB side crunches (reps ea side)