Week of 10/11/20
Week of 10/11/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Seated Overhead Press
2 sets of 5 with a 45lb bar
1 set of 3 with 50lbs
1 set of 2 with 55lbs
5 sets of 3 reps with 60lbs
2 sets of 5 with 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
3 sets of 5 reps with 105lbs
Assistance Work-
Four rounds of:
10 Alternating Dumbbell Step-ups (R/L = 1 rep)
10 Tempo (3-0-3) Leg Curls on machine
15 Cable Machine Standing Hip Abdcutions (reps each side)
15 Cable Machine Standing Hip Addcutions (reps each side)
10 Hanging Knee Raises
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
For 30 minutes complete:
30 seconds Run
30 seconds Walk
Cool-down-
400m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Paused Bench Press
2 sets of 5 with a 45lb bar
1 set of 4 with 55lbs
1 set of 3 with 60lbs
1 set of 2 with 65lbs
3 sets of 5 with 70lbs
Incline Bench Press
2 sets of 5 with 45lb bar
3 sets of 5 reps with 50lbs
3-5 sets of 10-15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Complete Two Rounds for time of:
400m Row
10 Dumbbell Spoon Press
10 Kettlebell Romanian Deadlifts
10 Reverse Crunches
250m Row
10 Dumbbell Spoon Press
10 Kettlebell Romanian Deadlifts
10 Reverse Crunches
150m Row
10 Dumbbell Spoon Press
10 Kettlebell Romanian Deadlifts
10 Reverse Crunches
Workout Demo: https://youtu.be/XZoPu4IgKp0
Workout D:
Warm-up-
300m Walk
100m Power Skip
Strength - Front Squat
2 sets of 5 with 45lbs
1 set of 4 reps with 65lbs
1 set of 3 reps with 75lbs
1 set of 2 reps with 85lbs
3 sets of 5 reps with 95lbs
2 sets of 5 reps with 45lbs
1 set of 3 reps with 65lbs
3 sets of 5 with 80lbs
Assistance Work-
Complete four rounds for max reps each exercise:
30 sec Med Ball Sit-ups
30 sec Med Ball Mountain Climbers
30 sec Med Ball Russian Twist
30 sec Med Ball Suitcases
*Rest 60 seconds b/n rounds.
Workout Demo: https://youtu.be/5D65TzOqhQ4