12/08/19
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 60lbs
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
3 sets of 2 with 130lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
50-40-30-20-10 reps for time of:
Box Step-ups (each step = 1 rep)
Bicycle Crunches (each crunch = 1 rep)
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
2 sets of 5 with 45lbs
3 sets of 8 with 55lbs
*Pause for a 1 count at the bottom of the range
Romanian Deadlift
1 set of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 85lbs
3 sets of 8 with 90lbs
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 65lbs
1 set of 2 with 75lbs
3 sets of 2 with 80lbs
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-
Four rounds of time of:
25 Air Squats
15 Kettlebell Swings
10 Push-ups
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)
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 3 with 115lbs
1 set of 2 with 135lbs
3 sets of 2 with 145lbs
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