Week of 05/26/19

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

3 sets of 8 reps with 50lbs

 

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

3 sets of 5 with 115lbs

 

Met-con-

Five rounds for time:

200m Run

20 Air Squats

 

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

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

3 sets of 2 with 75lbs

 

Deadlift

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-

Complete Four Rounds:

5 Seated Alternating DB Overhead Press (R/L = 1)

10 sec Chin-over-bar Hold

20 Sit-ups

 

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 5 with 80lbs

 

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 70lbs

3 sets of 8 with 75lbs

 

Met-con- 

Four Rounds for Fastest Effort:

5 Burpees

10 Box Jumps

15 DB Thrusters, 10’s

*Rest 60 seconds b/n efforts

 

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 – Good Mornings

1 set of 5 with 45lbs

5 sets of 5 with 55lbs

 

Monkey Bars-

3 efforts – rest as needed b/n

 

Assistance Work-

Four rounds of:

10 Dumbbell Split Squats (reps leading each leg)

10 Russian Kettlebell Swings (heavy)

15 sec Handstand Hold

3 Chin-up Negatives

Heidi Coffman