Week of 07/26/20
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 3 with 50lbs
3 sets of 8 with 55lbs
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 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-
Complete 2 rounds for time:
Sprint 100 yards
Rest 45 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 15 seconds
Sprint 40 yards
Rest 60 seconds
Cool-down-
1600m 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
1 set of 2 with 65lbs
3 sets of 7 reps with 70lbs
Incline Bench Press (barbell)
3 sets of 5 reps with 60lbs
Lat Pull-downs – Supinated Grip (Cable Machine)
3-5 sets of 15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Starting at a position hanging from the pull-up bar
On the minute for 10 minutes perform:
3 Push-ups
3 Burpees
*Return to pull-up bar to “rest” for remainder of minute.
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 3 reps 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 135lbs
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