Weekly Template Workouts for Feb 28 2022
TRAINING GENERAL (week 1)
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 (5-sec lowering), rest 2min between sets.
3 sets x 4-6 reps
C. Paused Back Squat (4-sec) 3x4-6. Rest 2min between sets.
D. Chin-ups. Complete as many sets of 3-reps as possible in 4mins.
E. Metcon
WORKOUT 2
A. 2 sets:
-Straight leg RDL with barbell x 15 (moderate weight)
-Pallof Hold x 45sec/side
B. Sumo Deadlift.
3x8-10 reps. rest 2mins
C. 2 sets: Alternating:
C1. Barbell Hip Thrust x 20 reps, no rest
C2. Foot elevated Cossack Squat x 10 LEFT, then 10 RIGHT, no rest
C3. Pike-ups with Feet on Rower x 30rep (resting as needed) OR complete 90-sec of flutter kicks rest 2mins
E. Metcon
WORKOUT 3
A. 2 sets, minimal rest:
-wide stance DB RDL (one DL per hand) x 15
-Front Step-up x 15 LEFT, then 15 RIGHT
B. Barbell Reverse Lunge. 3 sets of:
8 reps LEFT. Rest 45sec.
8 reps RIGHT, rest 45sec
C. 3 sets, alternating:
-Tall Kneeling DB Shoulder Press 3x7-10reps, no rest
-Diamond Push-ups x 10-20reps, no rest
-Band Pull Aparts x 30, rest 2mins
D. Metcon
POWERLIFTING (week 5)
WORKOUT 1
A. Squat 92%x2 then 84%x3x5
B. Band Deadlift 3x3 (1-3 reps in the tank)
C. Spoto Press 75%x3x6
D. Pull Ups 3x4-6 OR Lat Pulldowns 3x8-10
WORKOUT 2
A. Paused Bench Press 92%x2 then 84%x3x5
B. Wide Grip (half handwidth wider) 80%x3x5
C. 3 sets:
8 Pendlay Row
8 incline DB bench
D. 3 sets, alternating:
-8 DB Curl
-8 Pec Flys
WORKOUT 3
A. Deadlift: build to a 3RM (around 90%) then drop 10% for 3x3
B. Front Squat or SSB 3x5 (leave 1-3 reps in the tank)
C. Closegrip Bench 82.5%x4x5
D. 3 sets, alternating:
-6-8 Nordic hamstring Curls OR GH Raise x 6-8
-30sec Banded Deadbug
GAINS
WEEK 1/4
*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:
-20 band pull aparts
-20 shoulder pass throughs with band -60sec bike sprint
A. 5 sets, alternating:
A1. Incline Barbell Bench Press [4011] at about 60-70 degree. x6-8, rest 60sec
A2. Pull-ups [4010] or Ring Rows x6-8, rest 60sec
B. 2 sets, alternating, minimal rest.
B1. DB Incline Pec Fly [3010] x8-10
B2. Gorilla Row [3011] x8-10
B3. Band external rotations (elbow at side) x 12+ reps to failure
WORKOUT 2
PREP: 2 sets:
-15 cossack squats per side
-15 bodyweight squats with band around knee
-10 kneeling lean backs
A. 4 sets alternating:
A1. Barbell Back Squat x6-8, rest 60sec
A2. Glute-Ham Raise 6x 6-8, rest 60sec
OR
Rower Hamstring Curls x AMRAP with slow tempo
B. 2 sets, alternating:
B1. DB Goblet Style Cossack Squats x7-10. Perform all on Left. Then all on Right. Rest 60s
B2. Snatch Grip RDL [4010] x6-8, Rest 60s (use straps as needed)
B3. DB Side Plank Rotations x 10-15/side
WORKOUT 3
PREP: 2 sets:
-60sec row sprint
-45-60sec plank shoulder taps
A. 5 sets, alternating:
A1. Seated DB Curl with Fat Grips x7-10reps [4010], rest 60s
A2. Close-Grip Spoto Press x 6-8reps, rest 60s
(pause 1” above chest for 3-sec, bar never touches chest)
B. 2 sets, alternating. No rest:
B1. Barbell Reverse Curl x 12-16reps
B2. Tate Press x 12-16
B3. Leg Lowering Ab Drill, to failure.
QUANTUM FLOW
A. 12mins:
-forward bend x 8 breaths
-supine toe touch x 5 reps with 3sec hold
-hawaiian squats x 8/side, slow tempo
-quad stretch x 10 breaths per side
-TFL/lateral line stretch x 8 breaths per side https://www.youtube.com/watch?v=q9ZHa9Fgblw
B. 10mins:
-Weighted Hip Thrust x 10
-Squat Pulse x 10
-One arm plank x 30sec per side (hollow position + active shoulder)
-Pallof Hold x 30sec/side (this should be hard, so pick an appropriate band!)
C. 15mins
-Row 500m @ 75%
-banded pec stretch x 8 breaths per side
-Row 500m @ 75%
-banded lat stretch x 8 breaths per side