Week of 09/04/22

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 7 reps with 105lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

3 sets of 7 reps with 70lbs

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 65lbs

4 sets of 4 reps with 80lbs

Met-con-

For Time:

400m Run

1000m Row

400m Run

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 60lbs

1 set of 3 + Hold with 70lbs

4 sets of 2+ Hold with 80lbs

Met-con –

Six rounds for time:

20 Sit-ups

10 Dumbbell Hang Cleans

5 Hand-release Push-ups

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

1 set of 2 reps with 95lbs

3 sets of 2 reps with 105lbs

Deadlift

1 set of 5 reps with 45lbs

1 set of 4 reps with 95lbs

1 set of 3 reps with 115lbs

1 set of 2 reps with 130lbs

1 set of 1 rep with 150lbs

1 set of 5 reps with 135lbs

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)