Week of 08/30/20

Week of 08/30/20

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 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

5 sets of 3 with 70lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 100lbs

1 set of 2 with 120lbs

5 sets of 3 reps with 130lbs

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 5 rounds of:

15yd Lateral Jump – Down

15yd Lateral Jump – Back (facing same direction)

50yd Sprint

*Rest on the walk back to start.

Complete four-six rounds of:

300 Run

100m 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 65lbs

1 set of 2 with 70lbs

5 sets of 3 with 75lbs

Paused* Incline Bench Press (barbell)

3 sets of 5 reps with 60lbs

*Pause each rep on chest for 1 count.

Behind the Neck Lat Pull-Downs (Cable Machine)

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Push-ups

Box Jumps

Dumbbell Hang Power Snatch (reps each arm)

Workout D:

Warm-up-

300m Walk

100m Power Skip

Front Squat

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

5 sets of 5 reps with 80lbs

*Limit rest to 60 seconds between sets.