Week of 05/27/18

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 50lbs

1 set of 3 reps with 55lbs

3 sets of 7 reps with 60lbs

 

Front Squat

2 sets of 5 reps with 45lbs

3 sets of 7 reps with 55lbs

 

Hang Power Clean

2 sets of 3 reps with 35lbs

6 sets of 3 reps with 45lbs

 

Met-con-

10-8-6-4-2 rep rounds of:
Sumo Deadlift High Pull, 55lbs

Bar-facing Burpees

 

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*

12 sets of 3 reps with 35lbs

*Start each rep on shoulders

*Reps to be performed on the minute.

 

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

10 sets of 2 reps with 115lbs

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

*Rest 60 sec b/n sets

 

Met-con-

AMRAP in 14 minutes:

5 DB Snatch – left

5 DB Overhead Split Squat – left

5 DB Snatch – right

5 DB Overhead Split Squat – right

10 DB Toe Touches

 

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 – Monkey Bar

Four rounds of:

1 – Monkey Bar Effort

30 sec Plank Hold

 

Met-con-

Four Rounds for fastest effort:

10-20-30-40-50 yd shuttle sprints

*Start at end zone and sprint to 10yd and back to 0yd, then to 20yd and back to 0yd, and so on.

*Rest 3 minutes b/n rounds.

 

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 2 with 90lbs

1 set of 1 with 100lbs

1 sets of 3 with 105lbs

 

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 90lbs

1 set of 2 with 100lbs

1 set of 1 with 110lbs

1 sets of 3 with 120lbs

 

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 145lbs

3 sets of 5 with 165lbs

*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 CoffmanComment