Weekly Template Workouts for Mar 21 2022
TRAINING GENERAL (week 4)
WORKOUT 1
A. 2 sets, no rest:
-Bodyweight Squat with band around knees x 16
-floor press with hollow body hold x 12 reps
B. Paused Bench Press (4sec), rest 2min between sets.
3 sets x 3-4 reps.
C. Paused Back Squat (4sec) 3x3. Rest 2min between sets.
D. Chin-ups. Complete as reps as possible in 5mins, resting as needed.
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.
3x4-6 reps. rest 2mins
C. 2 sets: Alternating with no rest:
C1. Barbell Hip Thrust x 30 reps, *rest and partition reps as needed
C2. Pike-ups with Feet on Rower x 30reps (rest and partition reps as needed) OR accumulate 2mins 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. 3 sets of:
-10x Barbell Reverse Lunge. LEFT. Rest 45sec.
-10x Barbell Reverse Lunge. RIGHT. Rest 45sec.
-Tall Kneeling DB Shoulder Press 7-10reps, no rest
-Tall Kneeling DB French Press x 12-20, rest 60sec
C. 2 sets, alternating:
-Ring Rows x 30reps, no rest
-Band Pull Aparts x 30, no rest
-Hollow body hold with medball squeeze x ALAP, no rest
D. Metcon
POWERLIFTING (week 7)
WORKOUT 1
A. Squat 94%x1 then 86-88%x3x3
B. Paused Bench Press 84%x3x4
C. Chin Ups or Lat Pulldowns 3x8
WORKOUT 2
A. Bench press: 94%x1 then 86-88%x3x3
B. 1ct Pause Bench 85-88%x2x
C. Incline Bench 3x5 (1-3 reps in the tank)
D. Back Flies 4x10
WORKOUT 3
A. Deadlift 94%x1 then 86-88%x3x3
B. Squat 85-88%x3x2
C. Barbell Row 3x8
D. Farmers Carry 3x10-15m (heavy
GAINS
WEEK 4/4:
*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. 6 sets, alternating:
A1. Incline Barbell Bench Press [4011] at about 60-70 degree. x4-6, rest 60sec
A2. Pull-ups [4010] or Ring Rows x4-6, rest 60sec
B. 2-3 sets, alternating, minimal rest.
B1. DB Incline Pec Fly [5010] x8-10
B2. Gorilla Row [3011] x8-10
B3. Band external rotations (elbow at side) x 20+ 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 x4-6 [5012], rest 60sec
A2. Glute-Ham Raise x6-8, rest 60sec
OR
Rower Hamstring Curls x AMRAP with slow tempo
B. 3 sets, alternating:
B1. Single Arm DB Cossack to Press x7-10. Perform all on Left. Then all on Right. Rest 60s
B2. Snatch Grip Deadlift from 8” blocks [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 4-6reps, rest 60s
(pause 1” above chest for 5-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. 2 sets:
-single leg skips, try to minimize foot contact time. x20sec per side
-single leg balance med ball chest pass to wall x 10/side
-bodyweight squat with constant tension in glues, adductors, feet and quads x 10 slow reps, only as low as you're able with great tension.
B. 10mins:
-ring row hold x ALAP
-bottom of push-up hold x ALAP (maintain great shoulder position and active 'plank')
-reverse plank x ALAP
-deadbug, slow tempo, x ALAP
C. 8mins:
-TGU sit-ups (need to show great shoulder position on both arms) x 6/side
-ball slams x5 (squeeze bum as early as possible)
-DB Snatch x 5/side
D. 4mins each (2 per side):
-pec stretch
-adductor massage