Week of 11/08/20
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 5 with 50lbs
5 set of 3 with 55lbs
*Pins set at eye level
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
3 sets of 5 reps with 115lbs
Assistance Work-
Five rounds of:
10 Dumbbell Split Squats (reps each leg)
30 seconds Supine Toe Reaches
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Five rounds for fastest effort:
200m Run
Hill Sprint
*Rest 2 minutes between efforts.
Cool-down-
800m 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
4 sets of 4 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-
Five rounds for time:
5 Hanging Knee Raises
10 Box Jumps
300m Row
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 2 reps with 75lbs
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
5 sets of 5 with 95lbs
Assistance Work-
Four rounds of:
30 sec Tall Kneeling Alternating Push Press
30 sec Seated Dumbbell Curls
30 sec Russian Twist
30 sec Renegade Rows