Week of 04/15/18

Workout A:

Warm-up –

Skip down to fenceJog 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 – Bench Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

7 sets of 3 reps with 90lbs

 

Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

7 sets of 3 reps with 80lbs

7 sets of 3 reps with 90lbs

 

Bent Barbell Rows

1 set of 5 with 65lbs

1 set of 3 reps with 80lbs

5 sets of 5 with 90lbs

 

Met-con-

Four rounds for max reps each exercise:

60 sec Jump rope Singles or Jumping Jacks

60 sec Burpees

30 sec Rest

 

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 Press*

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

7 sets of 3 with 65lbs

*Start each rep on shoulders

 

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

12 sets of 2 reps with 100lbs

*Hold each rep at the bottom of the squat for a 2 count.

 

Met-con-

Five Rounds for time of:

10 High Box Step-ups (leading right leg)

10 Single Arm DB Snatch (right arm)

10 High Box Step-ups (leading left leg)

10 Single Arm DB Snatch (left arm)

5 GHD Sit-up and Holds

 

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 – Chin-ups

(Band-assisted or Negatives)

2 set of 5 reps; 3 set of 3 reps

 

Chin-over-bar Hold

(Pull-up Grip)

3 sets of 35 sec

 

Met-con-

Eight Rounds for fastest 100m Sprint effort:

100m Sprint

100m Walk

 

 

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

 

Strength – Bench Press

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

1 set of 3 with 95lbs

1 set of 3 with 100lbs

 

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 3 with 90lbs

1 set of 3 with 100lbs

1 sets of 3 with 115lbs

 

Rack Pull*

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 85lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

3 sets of 5 with 150lbs

*Place a bar inside rack on spotter arms set to a position just below the knee.  Set up to the bar like deadlift and pull weight off spotter arms to standing. Pull each rep starting from arms off of a dead stop (not touch and go).

 

Hypertrophy -

Five Rounds (not for time):

10 DB’s Overhead walking lunge steps (R/L = 1rep)

10 DB Fly to Crunch 

10 Barbell Push-ups

10 Barbell Roll-outs

Heidi Coffman