Week of 03/17/19

Week of 03/17/19

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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 50lbs

1 set of 3 reps with 55lbs

6 sets of 4 reps with 65lbs

 

Back 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 95lbs

3 sets of 7 with 105lbs

 

Met-con-

Four Rounds for max reps each exercise:

30 sec High Box Step-ups

30 sec Jumping Jacks

30 sec Hanging Knee Raises

30 sec Shoulder Taps

30 sec Rest

 

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 – Incline Bench Press

3 sets of 7 with 50lbs

 

Good Mornings

3 sets of 7 with 50lbs

 

Met-con-

Five Rounds for time:

10 Dumbbell Thrusters, 15’s

10 Ring Rows

10 Dumbbell Floor Press, 25lb’s

 

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 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

1 set of 1 with 95lbs

3 sets of 3 with 100lbs

 

Chin-up Negatives

5 sets of 3 reps

 

Assistance Work-

10-8-6-4-2 rep rounds of:

DB Push Press

Plate Push-ups (hands on 45lb bumper plates)  

GHD Sit-up and Hold for 5 count @ parallel

*Take your time and be virtuous about the movements

 

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 – 2 Hang Power Clean + 3 Front Squats

1 set of complex with 35lb bar

1 set of complex with 45lbs

1 set of complex with 55lbs

3 sets of complex with 60lbs

 

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 5 with 105lbs

1 set of 5 with 120lbs

 

Met-con-

AMRAP in 14 minutes of:

5 Hang Power Snatch, 35lb empty bar

5 Lateral Bar Hops (over and back = 1 rep), 65lb Loaded bar

5 Front Rack Split Squats (reps leading each leg) 65lb loaded bar

*This workout will require two barbells, one 35lb bar unloaded for snatch, and another 45lb bar loaded with 10lb bumper plates for the lateral hops and front rack split squats.

Heidi Coffman