Week of 11/29/20
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
3 sets of 5 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 115lbs
5 sets of 3 reps with 125lbs
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-
For time:
1000m Row
1000m Row
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 65lbs
1 set of 1+2 with 75lbs
5 sets of 1+2 with 80lbs
*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:
7 Burpees
14 Dip Station Knee Raises
300m Run on Treadmill
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 60lbs
1 set of 3 reps with 70lbs
1 set of 2 reps with 80lbs
7 sets of 2 reps with 90lbs
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
3 sets of 5 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