Week of 04/29/18

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 1 reps with 85lbs

8 sets of 2 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 85lbs

7 sets of 3 reps with 95lbs

 

Bent Barbell Rows

1 set of 5 with 65lbs

5 sets of 5 reps with 85lbs

 

Met-con-

Four rounds for fastest effort:

5 Renegade Manmakers

10 Burpees

*Rest 90 seconds between rounds.

 

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

6 sets of 4 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 80lbs

1 set of 2 with 95lbs

12 sets of 2 reps with 105lbs

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

 

Met-con-

As Many Rounds as Possible in 12 min of:

5 DB Lateral Box Step-up-and-overs (R/L = 1rep), 10’s

10 DB Thrusters, 10’s

15 Sit-ups

 

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)

3 sets of 5 reps; 2 sets of 3 reps

 

Chin-over-bar Hold

(Pull-up Grip)

4 sets of 35 sec

 

Met-con-

Five Rounds for fastest 200m Sprint effort:

200m Sprint

200m 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

2 sets 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

2 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 155lbs

*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