Weekly Template Workouts for Feb 21 2022

TRAINING GENERAL (week 4)

WORKOUT 1

A. 2 sets, no rest:
-Mini-band side shuffles, to fatigue
-floor press with hollow body hold x 12 reps

B. Tempo Bench Press (4-sec lowering), rest 2min between sets.
3 sets x 4-6 reps

C. Back Squat. Rest 2min between sets.
set 1: work to a tough set of 2 reps
sets 2-3: 5-6reps at 90% of today’s top weight

D. Russian Twist, 2 sets to fatigue. Rest 60s

E. Metcon

WORKOUT 2

A. 2 sets:
-KB Swings x 20
-Overhead stretch with band x 45-sec/side

B. Deadlift.
3x4-6 reps. Increase weight slightly from last week. rest 2mins

C. 3 sets: Alternating:
C1. Barbell Shoulder Press x 7-10reps, no rest
C2. Pull-ups x 4-6reps, no rest
C3. DB Front Rack Reverse Lunges 8/8, rest 2mins

D. Hanging tuck-ups, 6-sec up and 6-sec down x AMRAP. 2 sets. Rest 60-90s.

E. Metcon

WORKOUT 3

A. 2 sets, minimal rest:
-Groiners x 12 circles per side.
-Front Foot Elevated Split Squats x 10/10

B. Back Squat, EMOM, 8x1 @ 90% of Workout 1’s top weight

C. Bench Press 4x2. rest 90sec

D. 2 sets, no rest:
-Ring Rows x 20 (take small rests as needed to complete all 20 reps with high quality), rest 30s
-Banded Triceps Pushdowns x 20, rest 30s

E. Metcon

POWERLIFTING (week 4)

WORKOUT 1

A. Squat 90%x2, then 82%x3x5

B. Banded Deadlift 3x3, 1-2 reps in the tank

C. Spoto Press (pause 1" off the chest, bar never touches the chest)
3x6@75%

D. Pull Ups 3x4-6 OR Lat Pulldowns 3x8-10

WORKOUT 2

A. Bench Press 90%x2 then 82%x3x5

B. Wide Grip Bench 3x5@77.5%

C. 3 sets:
8 Pendlay Row
8 incline DB bench

D. 3 sets, alternating:
-10 DB Curl
-10 Pec Flys

WORKOUT 3

A. Deadlift: 4x3 (use 92.5% of last week’s 3RM)

B. Front Squat or SSB 3x5 (leave 1-2 reps in the tank)

C. Close grip Bench 4x5@80%

D. 3 sets, alternating:
-6-8 Nordic hamstring Curls OR GH Raise x 6-8
-30sec Banded Deadbug

GAINS

WEEK 4/4
Final week of this block. Try to out perform your previous weeks!

*Recommendation: Space these workouts through the week and add a Flow Class if able. No more than two workouts in a row before a rest day.

WORKOUT 1
PREP: 2 sets:
-Boot Strapper Squats x 15
-Mini-band side shuffles, to fatigue
-FFESS x 10/10

PART A. 3 sets, alternating:
A1. Barbell Back Squat x 4-6 reps, rest 10sec
A2. Goblet Squat Pulse x 12-20reps, rest 10sec
A3. Goblet Alternating Cossack Squats x 10/10, rest 3mins

PART B. 3 sets, alternating:
B1. Barbell Shoulder Press 4-6reps [3010], rest 10s
B2. Seated DB Shoulder Press x 10-15, rest 10s
B3. Bent-over DB Lateral Raise [3010] x 8-12, rest 10s
B4. Plank Shoulder Taps to fatigue, slow tempo, rest 3mins

WORKOUT 2

PREP: 2 sets:
-30sec push-ups
-30sec hollow body hold
-30sec barbell bench press (empty bar)
-30sec bent-over DB row (both hands together, light to moderate weight)

A. 3 sets, alternating:
A1. Barbell Bench Press x 6-8reps, rest 10s
A2. Incline Bench (30 degree) DB Press, x 10-15, rest 10s
A3. Flat Bench DB Pec Fly x 8-12, rest 10s
A4. Tuck Hold on Rings x ALAP, rest 2-3mins

B. 3 sets, alternating:
B1. Fat Grip Barbell Curl x 7-10, rest 10s
B2. 45 degree incline DB Curls x 8-12, rest 10s
B3. Bent-over DB Hammer Curls x 8-12, rest 2mins

C. Strict Toe to Bar with 3sec lowering phase. 2xAMRAP, rest 90sec

WORKOUT 3

PREP: 2 sets:
-single leg RDL x 10/10
-15 KB Swings
-single leg side plank x 30sec per side

A. 3 sets, alternating:
A1. Barbell Deadlift [4110] x 6-8, rest 10s
A2. Prone Hamstring Curls with Band x 8-12 [3010], rest 10s
A3. Glute Bridge Walk Outs x AMRAP, rest 3mins

B. 3 sets, alternating:
B1. Pull-ups with 2sec pause at top, rest 20s
B2. Bent-over Barbell Row x 10, rest 20s
B3. Band Pull Aparts (palms up) x 20, use a controlled tempo, rest 2-3mins

C. *If Time:
Seated DB external rotations. 3x10-15 per side,[2020], no rest between sides.

QUANTUM FLOW

A. 4 sets:
-pec stretch with band x 30sec/side
-pec fly x 30s
-lat stretch with band x 30sec (both arms at same time
-straight arm lat pull down with band x 30s

B. 15mins:
-hamstring pulses against band x 15/side
-Barbell RDL x 8 with 3sec hold at bottom (tight core+ active lats!)
-RNT split squat x 8/side (slow tempo)
-15 or 30 single leg skips per side

C. 1 set:
-lat self massage x 45sec/side
-glute self massage x 45sec/side
-adductor self massasage x 45sec/side

D. 2 sets:
-Quad stretch against wall x 45sec/side
-pec stretch with band x 45sec/side

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