Week of 09/18/22

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 2 reps with 105lbs

7 sets of 3 reps with 110lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

3 sets of 10 reps 70lbs

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 – Sumo Deadlift High Pulls

5 sets of 7 reps with 45lbs (empty bar)

Back/Front Lat Pull-downs

5 sets of 10 reps each side (back/front)

Met-con-

Complete 6 round of:

45 seconds Conditioning Ropes

15 seconds Rest

90 seconds Alternating Box Step-ups

30 seconds Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Overhead Press

3 sets of 10 with 35lbs

Met-con –

1000m Row

1600m Brisk Walk on Treadmill

1000m Row

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 60lbs

3 sets of 10 reps with 70lbs

Romanian Deadlift   

1 set of 5 with empty 45lb bar

1 set of 5 with 75lbs

5 sets of 5 reps with 90lbs

Assistance Work-

Five rounds of:

5 Behind the neck Push Press, 45lb bar

10 High Cable Curls

15 Bench Knee Tucks