Week of 12/27/20
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
1 set of 1 with 65lbs
3 sets of 5 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 95lbs
1 set of 2 with 110lbs
5 sets of 3 reps with 120lbs
Assistance Work-
Five rounds of:
7 Hang Power Clean, 45lbs
10 Kettlebell Sumo Deadlift High Pull
30 seconds Flutter Kicks
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
As many rounds as possible in 14minutes of:
5 Hanging Knee Raises
10 Push-Balls*
15 Air Squats
*Push-Balls are a wall ball shot without the squat. Use your push press skills to launch medicine ball to 10ft target.
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 65lbs
1 set of 1+1 with 75lbs
1 set of 1+1 with 85lbs
8 sets of 1+1 with 90lbs
*Pause at the bottom of first rep for a 1 count.
Incline Bench Press
3-5 sets of 10 with 35lb bar
*Limit rest to 60 seconds b/n sets.
Standing Shoulder Extensions on Cable Machine
3-5 sets of 10-15 reps
Metcon-
21-15-9 rep rounds for time:
Burpees
Calories Row
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 85lbs
5 sets of 5 reps with 45lbs
Assistance Work-
Four Rounds of:
10 Dumbbell Split Squat (reps ea leg)