Weekly Template Workouts for Mar 7 2022
TRAINING GENERAL (week 2)
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. *increase load from last week
C. Paused Back Squat (4-sec) 3x4-6. Rest 2min between sets. *increase load from last week
D. Chin-ups. Complete as many sets of 3-reps as possible in 5mins.
E. Metcon
WORKOUT 2
A. 2 sets:
-Single leg RDL with barbell x 10/10
-Foot elevated DB Cossack Squat x 10/10
-Pallof Hold x 45sec/side
B. Sumo Deadlift.
3x8-10 reps. rest 2mins
C. 3 sets: Alternating:
C1. Barbell Hip Thrust x 20 reps, no rest
C2. Pike-ups with Feet on Rower x 30rep (resting as needed) OR complete 90-sec of flutter kicks rest 2mins
D. 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:
-10 reps LEFT. Rest 45sec.
-10 reps RIGHT, rest 45sec
-Tall Kneeling DB Shoulder Press 7-10reps, no rest
-Diamond Push-ups x 10-20reps, rest 60sec
C. 2 sets, alternating:
-Ring Rows x 16reps, no rest
-Band Pull Aparts x 30, rest 2mins
D. Metcon
POWERLIFTING (week 6)
WORKOUT 1
A. Squat 85%x1 then 80%x3x3
B. Paused Bench Press 75%x3x4
C. Chin Ups or Lat Pulldowns 3x8
WORKOUT 2
A. Bench 85%x1 then 80%x3x3
B. 3ct Pause Bench 80%x2x2
C. Incline Bench 3x5 (4-6 reps in the tank)
D. Back Flies 3x10
WORKOUT 3
A. Deadlift 85%x1 then 80%x3x3
B. Squat 80%x3x2
C. Barbell Row 3x8
D. Farmers Carry 3x10m (medium weight)
GAINS
WEEK 2/4: Goal for this week is to increase the loading from last week. Good luck!
*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. 6 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. 2-3 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 x6-8, rest 60sec
OR
Rower Hamstring Curls x AMRAP with slow tempo
B. 3 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. 3 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. 4mins: Practice windmills
B.
22mins @ 70%:
-Bike 20cals
-5 wide stance push-up to groin-stretch flow
-5 windmills per side (level 1: hold weight in bottom arm. level 2: hold weight in top arm)
-10 boot strapper squats
C. 6min AMRAP:
-hamstring pulses against band x 15-20 per side
-kneeling lean backs x 12
D. 1x:
-quad stretch 2x45sec/side. Then,
-lat self massage x 2-3mins per side