Week of 12/26/21
Workout A:
Warm-up-
500m Row Damper on 5
Strength – 1-Count Paused Squat (Volume)
2 sets of 5 reps with empty 45lb bar
1 set of 3 reps with 65lbs
1 set of 2 with 80lbs
4 sets of 4 reps with 90lbs
*Pause for a 1-count at the bottom of each rep.
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 70lbs**
*Grip bar where knurl pattern starts.
**Sets on the minute
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
4 sets of 4 reps with 70lbs
5 sets of 20 Steps (10 leading each leg)
Met-con-
25-20-15-10-5 of:
Calories Bike or Row
Reps Wall Ball
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
5 sets of 3 reps with 65lbs
Lat Pull-downs (Narrow Supine Grip)
5 sets of 12 reps
Met-con -
Seven rounds for time:
10 Jumping Jacks
10 Kettlebell Swings
10 Mountain Climbers (R/L = 1 rep)
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
1 set of 3 with 80lbs
3 sets of 7 with 90lbs
1 set of 5 reps with 65lbs
1 set of 4 reps with 85lbs
1 set of 3 reps with 95lbs
3 sets of 5 reps with 105lbs
Assistance Work –
Four rounds of:
15 Leg Extensions (Machine)
15 Donkey Kicks (reps each leg)
15 Toe Touches