Week of 10/09/22

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 with 85lbs

1 set of 3 with 95lbs

1 set of 3 with 105lbs

3 sets of 3 with 115lbs

Close Grip Bench Press*

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps 65lbs

2 sets of 8 with 70lbs

1 set of max reps with 70lbs

*Grip bar at the start of the knurl pattern.

Assistance Work –

Four rounds of:

10 Seated Overhead Dumbbell Press

20 Alternating Curls on Incline Bench (reps each arm)

10 Dumbbell Kickbacks

15 Russian Twists (R/L) = 1 rep 

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Leg Curls (Machine) 

Warm-up to a challenging set of 10 reps

Back off 1 plate for 12 reps

Back off 2 more plate for Max reps

Supine Grip Lat Pull-downs (close grip)

4 sets of 15 reps

Met-con-

Three rounds for time:

300m Run

20 Alternating High Box Step-ups (10 reps leading each leg)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press (barbell) 

2 sets of 5 with empty 45lb bar

1 set of 5 with 55lbs

5 sets of 5 with 60lbs

Met-con –

Complete 3 sets:

Minute 1: 25 Air Squats

Minute 2: 20 Ring Rows

Minute 3: 15 Box Jumps

Minute 4: 10 Hand-Release Push-ups

*Rest the balance of each minute.

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

7 sets of 3 reps with 70lbs

Romanian Deadlift      

1 set of 5 with empty 45lb bar

1 set of 5 with 65lbs

1 set of 5 with 85lbs

3 sets of 5 reps with 105lbs

Assistance Work-

Five rounds of:

10 Lying triceps extensions

15 Seated Cable Rows

10 Bulgarian Split Squats (reps each leg)