Week of 08/23/20
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
3 sets of 5 with 65lbs
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
3 sets of 5 with 125lbs
Assistance Work-
Four rounds of:
10 Snatch Grip Romanian Deadlift, 45lbs
30 seconds Flutter Kicks
10 Alternating Reverse Lunges (R/L = 1rep)
10 Landmine Rotations (R/L = 1 rep)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Complete four-six rounds of:
Hill Sprint
Rest during walk down
30 Sit-ups
200m Run
200m Walk
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 55lbs
1 set of 3 with 60lbs
1 set of 2 with 65lbs
3 sets of 5 with 70lbs
Paused* Incline Bench Press (barbell)
4 sets of 4 reps with 60lbs
*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-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Supine Alternating Toe Touches (R/L = 1rep)
Workout D:
Warm-up-
300m Walk
100m Power Skip
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
10 sets of 3 reps with 80lbs
*Limit rest to 60 seconds between sets.
Deadlift
1 set of 5 with 85lbs
1 set of 4 with 115lbs
1 set of 3 with 125lbs
2 set of 4 with 135lbs
Assistance Work-
Complete 3-5 rounds of: