Week of 10/18/20
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
3 sets of 5 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
5 sets of 3 reps with 110lbs
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-
Four Hill Sprint Efforts*
*Rest on the walk back to start
Four 400m Runs**
**Walk 200m Between Efforts.
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
5 sets of 3 with 75lbs
Incline Bench Press
2 sets of 5 with 45lb bar
3 sets of 5 reps with 55lbs
3-5 sets of 10-15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Ten rounds for time:
5 Push-ups
10 Air Squats
10 Kettlebell Swings
10 Ab-Mat Sit-ups
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 80lbs
1 set of 2 reps with 90lbs
6 sets of 2 reps with 100lbs
2 sets of 5 reps with 45lbs
1 set of 3 reps with 65lbs
3 sets of 5 with 85lbs
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