Week of 07/12/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Push 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
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 3 with 115lbs
Assistance Work-
Four rounds of:
10 Single Leg RDL’s (reps each leg)
15 Standing Side Crunches (reps each side)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
On the minute for 4 min perform:
20-40-60 yd Fwd/Bkwd Shuttle*
-Rest 2 Minutes-
On the minute for 4 min perform:
10 Burpees
-Rest 2 Minutes-
On the minute for 4 min perform:
20-40-60 yd Suicide Sprints
*For 20-40-60 yd FWD/BKWD Shuttles, place a cone (or any marker) at zero yards, 10 yards, 20 yards, and 30 yards out. Starting at zero, sprint forward to 10yd cone and run backward to start, then sprint forward to 20yd cone and run backward to start, finally sprint forward to 30yd cone and backward to start. Rest and repeat on the minute as prescribed.
Cool-down-
400m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – 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
5 sets of 3 with 85lbs
Incline Bench Press (barbell)
3 sets of 8 reps with 50lbs
Lat Pull-downs – Supinated Grip (Cable Machine)
3-5 sets of 15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Tabata Row
*For eight round perform 20 seconds of work followed by 10 seconds of rest for eight rounds (or four minutes)
Workout D:
Warm-up-
300m Walk
100m Power Skip
1 set of 3 reps with 45lbs (from hang)
1 set of 3 with 55lbs (from hang)
1 set of 2 with 60lbs (from hang)
4 sets of 2 with 65lbs
Deadlift
1 set of 5 with 85lbs
1 set of 4 with 95lbs
1 set of 3 with 105lbs
1 set of 2 with 115lbs
3 sets 4 with 125lbs
Assistance Work-
Complete four rounds of:
30 sec Bulgarian Split Squats – left
30 sec Bulgarian Split Squats – Right
30 sec Slap Planks
30 sec Supine Toe Touches