Week of 12/29/19

Week of 12/29/19

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

2 sets of 5 reps with 45lbs

1 set of 3 reps with 50lbs

1 set of 2 reps with 55lbs

3 sets of 5 reps with 65lbs

Box Squat*

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

1 set of 1 with 125lbs

3 sets of 2 with 135lbs

*Squat to surface height where hip crease is just below the top of the knee.

Met-con-

Ten Rounds for fastest effort:

5-10-15 yd Shuttle Sprint

*Rest 40 seconds b/n efforts.

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 – Deep Incline Bench Press (30 deg)

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 60lbs

*No Pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

Assistance work-

Four rounds of:

7 Bradford Press, front/back = 1rep

7 Renegade Rows, R/L = 1 rep

5 Overhead Split Squat

15 Bicycle Crunches (R/L = 1 rep)

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 – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 85lbs

Tempo (2-1-0)* Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

8 sets of 3 with 85lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con-

Eight Rounds for max reps each exercise:

20 seconds Speed Skaters

10 seconds rest

20 seconds Flutter Kicks

10 seconds rest

20 seconds Slap Planks

10 seconds rest

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 – Deadlift (conventional)