Week of 08/02/20
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
1 set of 2 with 55lbs
5 sets of 3 with 60lbs
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 115lbs
5 sets of 3 with 120lbs
Assistance Work-
Four rounds of:
10 Barbell Goodmornings, 45lb bar
10 Russian Twist (R/L = 1 rep)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Eight rounds for fastest effort:
10 Mountain Climbers (R/L = 1 rep)
5 Burpees
100yd Shuttle Sprint (50yd out, 50yd back)
*Rest 60-90 sec b/n efforts
Cool-down-
800m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Wide Grip Bench Press
2 sets of 5 with a 45lb bar
1 set of 4 with 50lbs
1 set of 3 with 55lbs
3 sets of 7 with 60lbs
Paused* Incline Bench Press (barbell)
5 sets of 5 reps with 45lbs
*Pause each rep on chest for 1 count.
Seated Rows (Cable Machine)
3-5 sets of 15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Five rounds for time:
10 Push-ups
10 Box Step-ups (Reps each leg)
15 Kettlebell Swings (20lbs)
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)
1 set of 1 with 65lbs (from floor)
6 sets of 2 reps with 70lbs (from floor)
Deadlift
1 set of 5 with 85lbs
1 set of 4 with 95lbs
1 set of 3 with 110lbs
1 set of 2 with 120lbs
3 sets 3 with 140lbs
Assistance Work-
Complete four rounds of:
10 Front Squats (55lbs)
10 Supine Alternating Toe Touches (R/L = 1 rep)