Week of 12/23/18

Week of 12/23/18

Workout A:

Warm-up –

Skip down to fence, Jog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

Strength – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 50lbs

3 sets of 5 reps with 55lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 3 with 90lbs

Assistance Work-

5 rounds of:

5 Pin Press (add 5lbs)

5 Hanging Scapular Depressions

7 Hand-release Push-ups

Workout B:

Warmup –

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

Strength – Paused Box Squat*

2 sets of 5 with empty 45lb bar

1 set of 3 with 65lbs

10 sets of 2 with 75lbs

*Controlled eccentric, 1-count pause on box, explosive concentric.

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 3 with 80lbs

3 sets of 5 with 90lbs

Met-con-

Five Rounds for time:

30 sec DB Thrusters

30 sec Jingle Jangles

60 sec Rest

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

Strength – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 4 with 90lbs

Supine Racked Barbell Rows

4 sets of 15 reps

Met-con-

Every Minute on the minute for 10 Minutes:

7 Mountain Climbers (R/L = 1 rep)

7 Slap Planks (R/L = 1 rep)

10 Air Squats

*Rest the balance of each minute