Week of 07/19/20
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
1 set of 2 with 65lbs
3 sets of 2 with 70lbs
Back Squat
2 sets of 5 with 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 85lbs
3 sets of 8 with 95lbs
Assistance Work-
Four rounds of:
10 Single Leg RDL’s (reps each leg)
15 Standing Side Crunches (reps each side)
10 Barbell Hip Thrusts https://youtu.be/OgDxMvKDiZY
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Four rounds for fastest effort of:
Full Gasser*
**Rest Two Minutes b/n efforts.
* Full Gasser
You complete a full gasser by running the width of a football field four consecutive times. Start on one sideline and sprint to the opposite sideline, touch the sideline and immediately sprint back to the starting line. Touch the starting line and repeat by running down and back. The football field is 53 yards wide, so one full gasser covers 212 yards. The goal is to maintain a high speed for the entire drill.
Cool-down-
400m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Close Grip Bench Press
2 sets of 5 with a 45lb bar
1 set of 4 with 55lbs
1 set of 3 with 60lbs
3 sets of 8 reps with 65lbs
Incline Bench Press (barbell)
3 sets of 7 reps with 55lbs
Lat Pull-downs – Supinated Grip (Cable Machine)
3-5 sets of 15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Complete:
100m Row
30 seconds rest
200m Row
60 seconds rest
400m Row
90 seconds rest
800m Row
90 seconds rest
400m Row
60 seconds rest
200m Row
30 seconds rest
100m Row
*Damper on 7 or lower.
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)
5 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
4 sets 3 with 130lbs
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