Week of 09/25/22

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

3 sets of 10 with 85lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

1 set of 3 reps 75lbs

1 set of 3 reps 80lbs

1 set of 3 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 – Sumo Deadlift High Pulls  

5 sets of 7 reps with 55lbs

Back/Front Lat Pull-downs  

5 sets of 12 reps each side (back/front)

Met-con-

Five rounds for time of:

6 Push-ups

12 Weighted Sit-ups

15 Kettlebell Swings

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Seated Overhead Press  

2 sets of 5 with empty 35lb bar

3 sets of 7 with 40lbs

Met-con –

Three rounds for time:

20 Calorie Bike

250m Brisk Treadmill Walk

15 Ring Rows

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 7 reps with 75lbs

Romanian Deadlift      

1 set of 5 with empty 45lb bar

1 set of 5 with 75lbs

3 sets of 5 reps with 95lbs

Assistance Work-

Five rounds of:

5 Behind the neck Push Press, 45lb bar

10 High Cable Curls

15 Bench Knee Tucks