Week of 12/20/20
Quit Skipping Your Deadlifts
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
1 set of 1 with 65lbs
5 sets of 3 with 70lbs
*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
3 sets of 5 reps with 115lbs
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-
Complete five rounds for max effort each exercise:
60sec Barbell Box Step-ups (Alternate Leading Legs), 45lb
60 sec Row
60 sec Jumprope Singles
*Allow 15sec transition time b/n intervals
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – 1 Pause Bench Press* + 1 Speed Bench Press
2 sets of 5 with a 45lb bar
1 set of 1+2 with 60lbs
1 set of 1+2 with 70lbs
1 set of 1+2 with 80lbs
8 sets of 1+2 with 85lbs
*Pause at the bottom of first rep for a 1 count.
Overhead Press
3-5 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-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Push-ups
Ring Rows
Dumbbell Hang Power Snatch (reps each arm)
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
1 set of 2 reps with 75lbs
5 sets of 3 reps with 80lbs
2 sets of 5 reps with 95lbs
1 set of 4 reps with 115lbs
1 set of 3 reps with 125lbs
1 set of 2 reps with 135lbs
5 sets of 3 reps with 145lbs
Assistance Work-
Four rounds of:
15 Russian Kettlebell Swings, 25lbs
10 Russian Twist (R/L = 1 rep)