Week of 07/24/22

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 85lbs

1 set of 2 reps with 95lbs

4 sets of 5 reps with 105lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 65lbs

1 set of 2 reps 75lbs

1 set of 1 with 85lbs

1 set of 1 with 90lbs

1 set of 1 with 95lbs

4 sets of 4 reps with 75lbs

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 5 with 65lbs

Met-con-

Four rounds for time:

300m Run (Treadmill)

15 Wall Ball

2 Wall Walks

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Push Press  

2 set of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

1 set of 2 reps with 65lbs

5 sets of 3 reps with 70lbs

Met-con –

For time:

15 Calorie Bike

1200m Row

15 Calorie Bike

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 2 reps with 75lbs

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 95lbs

1 set of 2 reps with 115lbs

3 sets of 5 reps with 125lbs

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