Week of 09/06/20

Week of 09/06/20

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

3 sets of 5 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

3 sets of 5 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 Eight Rounds of:

100m Sprint

100m Walk

Cool-down-

400m 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

3 sets of 5 with 75lbs

Paused* Incline Bench Press (barbell)

5 sets of 3 reps with 65lbs

*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-

Five rounds for time:

12 Plank Slaps (R/L = 1rep)

12 Inverted Barbell Row

12 Supine Alternating Toe Touches (R/L = 1rep)

15 Calorie Bike or 15 Calorie Row