Week of 08/21/22

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 3 reps 70lbs

3 sets of 10 with 75lbs

Assistance Work –

Four rounds of:

10 Dumbbell Viper Press

12 Dumbbell Spoon Press

15 Standing Side Crunches (reps each side)

15 Seated Cable Rows

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Good Mornings     

1 set of 5 with empty 45lb bar

1 set of 3 with 60lbs

3 sets of 5 reps with 70lbs

Met-con-

For time:
20 Ring Rows

200m Run

15 Dumbbell Thrusters

400m Run

15 DB Thrusters

200m Run

20 Ring Rows

Workout C:

Warm-up

5 minutes treadmill walk

Strength – 3 Push Press + 10 count hold overhead

1 set of 3 + Hold with 45lbs

1 set of 3 + Hold with 55lbs

5 sets of 3+ Hold with 70lbs

Met-con –

Three rounds for time:

20 Weighted Sit-ups

20 Calorie Bike

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 65lbs

1 set of 3 reps with 75lbs

5 sets of 3 reps with 85lbs

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 115lbs

1 set of 1 rep with 135lbs

3 sets of 3 reps with 125lbs

Assistance Work-

Three to Five rounds of:

50ft walking lunges

15 Prone Shoulder Taps (R/L = 1 rep)

15 Cable Curls

15 Hamstring Curls (Machine)