Week of 07/17/22

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 70lbs

1 set of 3 reps with 80lbs

1 set of 2 reps with 90lbs

4 sets of 5 reps with 100lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 60lbs

1 set of 3 reps 70lbs

1 set of 2 reps 75lbs

1 set of 2 reps 85lbs

1 set of 2 with 90lbs

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 60lbs

Met-con-

Three rounds for time:

20 Box Jumps

15 Dumbbell Thrusters

10 Hanging Knee Raises

5 Burpees

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press  

2 set of 5 reps with 45lbs

1 set of 3 reps with 55lbs

1 set of 2 reps with 60lbs

3 sets of 5 reps with 65lbs

Met-con –

Three rounds for time:

300m Row

15 Calorie Bike

30 Sit-ups

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

1 set of 3 reps with 65lbs

6 sets of 3 reps with 70lbs

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

1 set of 2 reps with 105lbs

3 sets of 5 reps with 120lbs

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