July 18 - WEEKLY WORKOUTS
FOUNDATIONS & TRAINING (same for this week)
WORKOUT 1
A. 3 sets:
-6 goblet squat w/ 2s pause bottom
-8 dumbbell/kb swings (use your goblet weight)
-10 deadbug
B. Back squat, 4x10 reps (leave 5 reps in the tank), rest 90s between sets
C. Metcon
WORKOUT 2
A. 3 sets:
5 push-up negatives (3-5s lower)
5 single leg glute bridge/side
5 supermans w/ 2s hold at top
B. Bench press, 3x8 reps (leave 4 reps in the tank) , rest 90s between sets
C. 3 sets
45-60s hollow body hold
D. Metcon
WORKOUT 3
A. 2 sets:
30s side plank R
30s front plank
30s side plank L
30s empty bar deadlift (slow tempo down)
B. Deadlift: 4x10 (leave 5-6 reps in the tank), rest 2mins
C. 2 sets: Weighted Glute Bridge x 15-20
D. Metcon
POWERLIFTING
WORKOUT 1
A. 2 sets (empty bar):
10 good morning
8 back squats
30s super plank
B. Back squat , 5x5 reps leave 5 in the tank. (RPE 7)
C. 3 sets:
-10 single leg glute bridge/side
-10 single leg calf raise/side
rest 2 min between sets
WORKOUT 2
A. 3 sets:
-10 banded pull aparts
-10 banded tricep extension ***they can loop their band around their barbell and kneel down to do these if they aren't near the pull-up bar)
-10 plank shoulder taps/side
B. Bench press
5x5 reps (RPE 7)
rest 2 mins between sets
C. 3 sets, for max reps:
-pec flys, 10+ reps
-half kneeling press 10+ reps
-half kneeling press L 10+ reps
WORKOUT 3
A. 3 sets:
30s bird dog
20s KB deadlift
20s KB swings
B. Deadlift
5x5 reps (RPE 6/7)
rest 2 mins between sets
C. 3 sets:
30s side plank R
30s side plank L
45s mountain climbers (really focus on compressing knee to chest, don't go too fast here)
GAINS
WORKOUT 1
A. 2 sets:
Pause Bench Press (5sec lowering + 3sec hold) x 4-6, rest 20sec, Normal Bench Press (same weight) x AMRAP, rest 20sec, pec flys x 12+, rest 3mins
B. 2 sets:
-RDL x 6 reps, rest 20s
-Banded Hamstring Curls x 8-10reps, rest 20
-KB Swings x 20 reps,r est 3mins
C. 4 sets:
-banded triceps push downs x AMRAP (12+), rest 45sec.
D. 2 sets:
-Tuck hold on rings x ALAP (intent: engage lower abs)
WORKOUT 2
A. DB lateral raise practice. 2-3 sets of 7-10reps. Get a coach to examine this!
B. Dumbbell shoulder press x 20 reps (warm-up set for blood flow.
C. 2 sets:
-DB Shoulder Press x 8-12 reps with 3sec lowering phase, rest 20s
-DB Lateral Raise x 10-15reps, rest 20sec
-Bent-over Band Pull Aparts x AMRAP, smooth tempo, rest 3mins
D. 1 1/4 Squats. 2x8 reps, rest 2mins
E. Barbell Squats - 'No stop set' 1x15reps.
*no stopping at the top. Pick a weight that you can rep out with constant movement and excellent control
F. 2 sets, no rest
-poliquin step downs x 15-25/side
-Hollow body hold x ALAP
WORKOUT 3
A. 4 sets:
-Chin-ups x 3-6, rest 20sec
-Ring Rows x AMRAP with 3sec hold at top, rest 20sec
-Seated Band Row x 10+ AMRAP, rest 2-3mins
B. DB Hammer Curls 4xAMRAP at weight you can do 8-12 times for first set. Rest 45sec between sets.
C. Banded Biceps Hammer Curls. 2xAMRAP. rest 30sec between sets.
D. barbell hip thrust 3 x 10-15, rest 60sec
E. 2 sets, minimal rest
-single leg RDL x 10/side (weighted if able)
-Pallof Hold x 45sec
OPTIONAL FLOW WORKOUT
Workout 1
12mins:
-bike 15/30cals
-8 single leg RDL per side
-10 KB halos per direction
-palloff hold x 30-40sec/side
12mins:
-bike 15/30cals
-10 cossack squats per side
-10 boot strapper squats
-leg lowering ab drill to fatigue (stay within a range of motion you can execute with perfect control)
8mins:
-quad stretch x 60sec/side
-forward bend x 10 breaths [try different variations: toes in, toes elevated)
-glute bridge x 10-15 reps with 3sec pause at top [goal is to only allow the glute muscles to do movement.