Week of 11/22/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Pin Overhead Press*
2 sets of 5 with a 45lb bar
1 set of 4 with 50lbs
1 set of 3 with 55lbs
5 sets of 3 with 60lbs
*Pins set at eye level
2 sets of 5 with 45lb bar
1 set of 4 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
3 sets of 5 reps with 120lbs
Assistance Work-
Complete Four rounds of:
6 Barbell Walking Lunges steps leading each leg
12 Single Leg KB Deadlift reps each leg
30 seconds Bicycle Crunches
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Complete:
800m Row
30 sec Sit-ups
30 sec Conditioning Ropes
30 sec Flutter Kicks
600m Row
30 sec Sit-ups
30 sec Conditioning Ropes
30 sec Flutter Kicks
400m Row
30 sec Sit-ups
30 sec Conditioning Ropes
30 sec Flutter Kicks
200m Row
30 sec Sit-ups
30 sec Conditioning Ropes
30 sec Flutter Kicks
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – 1 Pause Bench Press* + 2 Speed Bench Press
2 sets of 5 with a 45lb bar
1 set of 1+2 with 55lbs
1 set of 1+2 with 60lbs
1 set of 1+2 with 70lbs
8 sets of 1+2 with 75lbs
*Pause at the bottom of first rep for a 1 count.
3 sets of 10 with 35lb bar
Narrow, Chins-Grip Lat Pull-downs on cable machine
3-5 sets of 10-15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Five rounds for time:
15 Hipptiy Hops (R/L = 1rep)
15 Dip Station Knee Raises
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
1 set of 2 reps with 75lbs
7 sets of 2 reps with 85lbs
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 95lbs
5 sets of 3 with 105lbs
Assistance Work-
Five rounds of:
5 Box Jumps (step down each rep)
10 Alternating Dumbbell Curls (reps each arm)
15 Side Crunches reps each side