Week of 08/28/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Back Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 75lbs

1 set of 3 reps with 95lbs

6 sets of 3 reps with 125lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 65lbs

1 set of 3 reps 70lbs

1 set of 3 reps 75lbs

1 set of 3 reps 80lbs

1 set of MAX REPS 85lbs

Assistance Work –

Four rounds of:

10 Dumbbell Viper Press

12 Dumbbell Spoon Press

15 Standing Side Crunches (reps each side)

15 Seated Cable Rows

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Good Mornings     

1 set of 5 with empty 45lb bar

1 set of 3 with 65lbs

3 sets of 5 reps with 75lbs

Met-con-

Four rounds for time:

14 Jumping Pull-ups

14 Weighted Sit-ups

14 Lateral Step-downs (7 reps each side)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – 3 Push Press + 10 count hold overhead

1 set of 3 + Hold with 45lbs

1 set of 3 + Hold with 55lbs

1 set of 3 + Hold with 65lbs

5 sets of 3+ Hold with 75lbs

Met-con –

For Time:

30 Kettlebell Swings (25)

20 Wall Balls

1000m Row

20 Wall Balls

30 Kettlebell Swings (25)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

1 set of 3 reps with 45lbs

1 set of 3 reps with 65lbs

1 set of 3 reps with 75lbs

4 sets of 4 reps with 85lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 85lbs

1 set of 3 reps with 105lbs

1 set of 2 reps with 125lbs

1 set of 1 rep with 140lbs

3 sets of 3 reps with 130lbs

Assistance Work-

Three to Five rounds of:

50ft walking lunges

15 Prone Shoulder Taps (R/L = 1 rep)

15 Cable Curls

15 Hamstring Curls (Machine)