Week of 01/19/20

Week of 01/19/20

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 - Seated Press

2 sets of 5 with 45lbs

3 sets of 5 with 50lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 2 with 120lbs

Met-con-

Ten Rounds for fastest effort:

15-10-5 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 35lbs

1 set of 4 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 8 with 65lbs

*No pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 5 with 100lbs

*Pause pull for a 1 count below knee

Assistance work-

Four rounds of:

5 Bradford Press 35lb bar, front/back = 1rep

45 sec Prone Plate Drag

45 sec Plate Push

30 sec (each Side) Single Leg V-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 2 with 80lbs

Front Rack Split Squats (reps leading each leg)

3 sets of 10 with 55lbs

Met-con-

Complete four rounds for max reps each exercise:

45 sec Dumbbell Thrusters

15 sec Rest

45 sec Jumprope Singles

15 sec Rest

45 sec Standing Side Crunches

15 sec 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)

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 105lbs

1 set of 2 with 125lbs

3 sets of 2 with 140lbs

Assistance Work-

Four rounds of:

10 seconds Glute-Ham Raise Hold

5 reps each arm Single Arm Overhead Squats