Week of 12/01/19
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 50lbs
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 105lbs
3 sets of 5 with 115lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
Complete Six Rounds for time:
4 Power Cleans, 65lbs
8 Lateral Bar Hops (R/L = 1 rep)
25 yd Plate Push
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 65lbs
1 set of 3 with 75lbs
3 sets of 8 with 85lbs
Assistance work-
Five rounds of:
10 (reps ea leg) Dumbbell Split Squats
7 (reps ea arm) Single Arm Landmine Press
60 seconds Banded shoulder extensions
30 seconds Chin-over-bar Hold
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 75lbs
*Lateral edge of hand to outer ring.
Tempo (2-1-0)* Front Squat
2 sets of 5 with 45lbs
1 set of 3 with 55lbs
8 sets of 3 with 65lbs
*2 seconds eccentric, 1 second pause, fast concentric
Met-con-
Five rounds for time:
10 Hand-release Push-ups
50 ft Walking Lunges
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 130lbs
Assistance Work-
Four rounds of:
60 seconds Banded Hamstring Curls
15 (reps ea arm) Single Arm DB Kickbacks, 12lb
15 (reps ea side) Standing DB Side Crunches, 15lb KB