Week of 09/11/22

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box 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

3 sets of 1 rep with 125lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 65lbs

1 set of 3 reps 70lbs

1 set of 3 reps 75lbs

1 set of 3 reps 80lbs

1 set of MAX REPS 85lbs

Assistance Work –

Four rounds of:

10 Incline Dumbbell Press

12 Cable Rear Delt Fly

15 Standing Cable Flys

20 Crunches

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Romanian Deadlift  

1 set of 5 with empty 45lb bar

1 set of 3 with 65lbs

5 sets of 5 reps with 85lbs

Met-con-

Four rounds for fastest effort:

5 Jingle Jangles (down and back = 1 rep)

15 D-Ball Slams

5 Jingle Jangles

*Rest 90 seconds between efforts.

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Overhead Press

2 sets of 5 with 35lbs

1 set of 5 with 40lbs

3 sets of 10 with 45lbs

Met-con –

Four rounds for fastest effort:

400m Row

*Rest 2 minutes between efforts.

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 55lbs

3 sets of 10 reps with 65lbs

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 135lbs

1 set of 1 rep with 155lbs

1 set of 4 reps with 140lbs

Assistance Work-

Five rounds of:

5 Behind the neck Push Press, 45lb bar

10 High Cable Curls

15 Bench Knee Tucks