Week of 11/10/19
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 – Press
3 sets of 8 with 45lbs
Box Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 100lbs
3 sets of 5 with 110lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
Complete for time:
30 Weighted step-ups (onto box holding >12lb DB’s)
24 Weighted step-ups (onto box holding >12lb DB’s)
24 GHD Reverse Hypers
18 Weighted step-ups (onto box holding >12lb DB’s)
18 GHD Reverse Hypers
12 Weighted step-ups (onto box holding >12lb DB’s)
12 GHD Reverse Hypers
6 Weighted step-ups (onto box holding >12lb DB’s)
6 GHD Reverse Hypers
*While holding DB’s weighing greater than 12’s, step-up onto box taking care to fully extend leading leg before placing trailing leg onto box. Break-up b/n legs anyway, leading left for half the number of reps then leading right for the other half.
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* Deep Incline Bench Press (30 deg)
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 2 with 75lbs
*Hold each rep at bottom of the range for a 1 count.
1 set of 5 with 45lbs
1 set of 4 with 60lbs
1 set of 3 with 70lbs
3 sets of 8 with 80lbs
Assistance work-
Five rounds of:
10 Lateral Lunges Holding 15lb DB, reps each side
10 Hanging Knee Raises
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 – Wide Grip Bench Press*
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 60lbs
1 set of 2 with 65lbs
3 sets of 5 with 70lbs
*Lateral edge of hand to outer ring.
Front Rack Split Squats (reps each leg)
4 sets of 5 with 50lbs
Met-con-
Every minute on the minute for 10 minutes:
5 Hang Power Cleans, 55lbs
5 Lateral Bar Hops (over and back = 1rep)
*rest the balance of each minute
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
Deadlift (conventional)
1 set of 5 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 115lbs
3 sets of 5 with 125lbs
Assistance Work-
Five rounds of:
10 Seated Leg Raises (R/L = 1rep)
15 Resistance Band Leg Adductions (reps ea leg)
15 Resistance Band Leg Abductions (reps ea leg)