Week of 12/13/20
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
1 set of 2 with 60lbs
3 sets of 5 with 65lbs
*Pins set at eye level
Back 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
7 sets of 3 reps with 115lbs*
*Limit rest to 90 seconds between sets.
Assistance Work-
Four rounds of:
10 Snatch Grip Romanian Deadlift, 45lbs
30 seconds Supine Toe Touches
10 Alternating Reverse Lunges (R/L = 1rep)
10 Landmine Rotations (R/L = 1 rep)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
For max distance each interval:
3 minutes Treadmill Run*
3 minutes Row
2 minutes Treadmill Run
2 minutes Row
90 seconds Treadmill Run
90 seconds Row
60 seconds Treadmill Run
60 seconds Row
*Row damper on 5
**Limit rest to time it takes to transition between machines.
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
8 sets of 1+2 with 85lbs
*Pause at the bottom of first rep for a 1 count.
Overhead Press
3 sets of 10 with 35lb bar
Wide Prone Grip on Lat Pull-down Machine
3-5 sets of 10-15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
12-8-6-4-2 rep rounds of:
Workout D:
Warm-up-
300m Walk
100m Power Skip
Strength – Front Box Squat
2 sets of 5 with 45lbs
1 set of 4 reps with 55lbs
1 set of 3 reps with 65lbs
5 set of 3 reps with 75lbs
2 sets of 5 reps with 95lbs
1 set of 4 reps with 115lbs
1 set of 3 reps with 130lbs
5 sets of 3 reps with 140lbs
Assistance Work-
Four rounds of:
15 Russian Kettlebell Swings, 25lbs
10 Russian Twist (R/L = 1 rep)