Week of 07/31/22

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

1 set of 2 reps with 105lbs

1 set of 3 reps with 115lbs

2 sets of 4 reps with 110lbs

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

2 sets of 1 with 95lbs

2 sets of 5 reps with 75lbs

Assistance Work –

Four rounds of:

20 seconds Handstand Hold

15 Med Ball Slams

15 Pallof Press (each side)   

15 Seated Knee Tucks    

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-

Five rounds for time:

10 Prone Shoulder taps (R/L = 1 rep)

5 Push-ups

20 Bicycle Crunches (R/L= 1 rep)

300m Row

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

1 set of 1 rep with 70lbs

5 sets of 3 reps with 75lbs

Met-con –

Four Rounds for max effort each:

60 seconds Treadmill Run

60 seconds Hippity Hops

60 seconds Bike

*Allow 20-30 seconds rest between intervals

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 60lbs

1 set of 3 reps with 70lbs

5 sets of 3 reps with 80lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 75lbs

1 set of 3 reps with 95lbs

1 set of 2 reps with 105lbs

1 set of 3 reps with 115lbs

2 sets of 5 reps with 95lbs

Assistance Work-

Three to Five rounds of:

5 Box Step-ups (5 reps each leg)    

20 Standing Triceps Press (Cable Machine)    

10 Preacher Curls   

10 Single Arm Dumbbell Rows (reps each arm)