Week of 08/14/22

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

3 sets of 6 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 80lbs

2 sets of 2 with 85lbs

1 set of Max reps with 85lbs

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 7 reps with 65lbs

Met-con-

Eight rounds for time:

5 Push-ups

5 Hanging Knee Raises

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

3 sets of 6 reps with 65lbs

Met-con –

5 rounds of:

15 Calorie Bike

100ft DB Farmer Carry (35’s)

200m Run (Treadmill)

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

4 sets of 4 reps with 80lbs

Romanian Deadlift

1 set of 5 reps with 45lbs

1 set of 5 reps with 75lbs

3 sets of 7 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)