Week of 08/07/22

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 3 reps with 110lbs

1 set of 3 reps with 115lbs

2 sets of 1 rep with 120lbs

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

3 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-

Four rounds for time:

10 Dumbbell Thrusters, 12lbs  

20 Calorie Row

25 Sit-ups

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 75lbs

1 set of 1 rep with 80lbs

1 set of 1 rep with 85lbs

Met-con –

For 30 minutes complete:

30 seconds Run

30 seconds Brisk Walk

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

Romanian Deadlift

1 set of 5 reps with 45lbs

1 set of 5 reps with 75lbs

3 sets of 5 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)