Week of 07/10/22

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 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

4 sets of 5 reps with 95lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps with 60lbs

1 set of 3 reps with 70lbs

1 set of 3 reps with 75lbs

5 sets of 3 reps with 85lbs

Assistance Work-

Four rounds of:

5 Paul Dick’s Press   

10 Single Arm Rows (reps each side)  

15 Hip Extensions  

30 sec Plank Hold

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Good Mornings

1 set of 5 with empty 45lb bar

3 sets of 7 with 55lbs

Met-con-

Four rounds for time:

25 Jumping Jacks

250m Treadmill Run

25 Sit-ups

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press  

2 set of 5 reps with 45lbs

1 set of 3 reps with 50lbs

1 set of 2 reps with 55lbs

3 sets of 7 reps with 60lbs

Met-con –

21-15-9 rep rounds of:
Kettlebell Swings

Push-ups

Ring Rows

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Paused Front Squat

1 set of 3 reps with 45lbs

1 set of 3 reps with 55lbs

7 sets of 3 reps with 65lbs

Rack or Block Pull  (Bar starts at the top of the shins)

1 set of 5 reps with 65lbs

1 set of 3 reps with 85lbs

3 sets of 5 reps with 115lbs

Assistance Work –

Four-Five Rounds of:

10 Side Lying Hip Abduction – Left  

10 Side Lying Hip Abduction - Right

10 Side Lying Hip Adduction – Left  

10 Side Lying Hip Adduction – Right

10 Barbell Hip Thrusts