Week of 11/01/20

Week of 11/01/20

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 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 5 reps with 65lbs

Box Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

5 sets of 3 reps with 115lbs

Assistance Work-

Five rounds of:

10 Dumbbell Split Squats (reps each leg)

10 Barbell Hip Thrusts

30 seconds Supine Toe Reaches

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

For 30 minutes complete:

30 seconds sprint

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 65lbs

1 set of 2 with 75lbs

5 sets of 3 with 80lbs

Incline Bench Press

2 sets of 5 with 45lb bar

1 set of 3 reps with 55lbs

1 set of 8-12 reps with 60lbs*

1 set of 8-12 reps with 55lbs*

1 set of 8-12 reps with 50lbs*

*Limit rest to 90 seconds between sets

Wide Grip Lat Pull-downs on cable machine

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

For 12 minutes complete:

20 seconds row Sprint pace

20 seconds row Easy pace

*Damper set at 7 or lower

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ Front Squat

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

7 sets of 3 reps with 70lbs

Romanian Deadlifts

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 with 90lbs

Assistance Work-

Four rounds of:

30 sec Tall Kneeling Alternating Push Press