Weekly Template Workouts for Mar 28 2022
TRAINING GENERAL (week 5)
WORKOUT 1
A. 2 sets, no rest:
-weighted cossack squats (foot elevated if needed for flexibility reasons) x 10/10
-tempo push-ups (4-sec down) x 20-40sec.
B. Bench Press, build to a tough set of 4, then do 2x3 at the same weight. Rest 90-120s.
C. Back Squat, build to a tough set of 4, then 2x3 at the same weight. Rest 2min between sets.
D. 2 sets, no rest:
-DB Bulgarian Split Squats 8reps [3sec lowering phase]
-Ring support hold tuck ups x AMRAP, slow tempo
E. Metcon
WORKOUT 2
A. 2 sets:
-30-reps no money drill
-30-60sec. hang from pull-up bar. alternate between 5-sec relaxed & 5-sec active shoulders.
B.
-Pull-ups x 3-6, rest 15sec
-Ring Rows x AMRAP, rest 15sec
-Supported 1-arm DB Row x 8-12/side, rest 15sec
-pallof hold x 30sec per side (make this very challenging!), rest 60sec
C. Seated 1-arm DB external rotations (elbow on knee), with slow tempo, 2x 10-20/side. no rest
D. Metcon
WORKOUT 3
A. 2 sets, minimal rest:
-DB Curl and Press x 12-16reps
-Kneeling Lean backs x 12
B. 3 sets of:
-Bench Press. 6x1 at Workout #1’s top weight. Rest 30-45sec between each rep.
C. 2 sets:
-Hybrid stance deadlift x 8, rest 20sec
-DB Seated Good Morning x 10 with 3sec pause at bottom
-Single Leg RDL from dead stop, x 8-10 per side, rest 20sec
-ring support hold x ALAP (if over 30sec with great shoulder position, consider adding weight)
D. Metcon
POWERLIFTING (week 8)
WORKOUT 1
A. Squat 96%x1 then 88-90%x3x3
B. Paused Bench Press 84-86%x3x4
C. Chin Ups or Lat Pulldowns 3x8
WORKOUT 2
A. Bench press 96%x1 then 88-90%x2x3
B. 3ct Pause Bench 86-92%x1x2
C. Incline Bench 3x5 (1-3 reps in the tank)
D. Back Flies 4x10
WORKOUT 3
A. Deadlift 96%x1 then 86-90%x2x3
B. Squat 86-90%x2x2
C. Barbell Row 3x8
D. Farmers Carry 3x20m (heavy)
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:
-Ring Rows x 15
-Single leg RDL (weighted) x 10/10
A. 2 sets, alternating exercises, rest 20sec between each:
A1. Chin-ups x 4-6
A2. Barbell Row x 6-8 [3010]
A3. 30-degree incline DB Row x 8-12 (3sec pause at top)
A4. Incline reverse superman x 8-12
A5. no money drill x 30 reps (slow tempo)
A6. hollow body hold x 60sec
—rest 90sec—
B. 2-3 sets, no rest:
-RIGHT Split Stance RDL x 10
-RIGHT Single Leg Prone Hamstring Curl x 10
-Repeat on LEFT
WORKOUT 2
PREP: 2 sets:
-10-15 Coppenhagen Plank Lift
-15 BW Russian Step-ups per side
-15 kneeling lean backs
A. 2 sets alternating, rest 20s between each:
A1. 1 1/4 Front Squat x 4-6
A2. Front Squat (same weight) x 4-6
A3. Banded sissy squats (bodyweight) x 15-20
A4. Curtsy Step Down x 10/side (slow lowering phase)
—rest 3mins—
B. 3 sets, alternating, rest 20s between each:
B1. Fat Grip Barbell Curls (back vs. wall) x 7-10
B2. Bent-over DB Hammer curls x 12-16
B3. Weighted side plank x 40sec/side (single leg if able)
WORKOUT 3
PREP: 2 sets, no rest:
-band pull aparts x 30
-slow tempo push-ups x 40sec [3331]
A. 2 sets, alternating, rest 20s between each:
A1. Shoulder Width Grip Bench Press x 4-6
A2. Wide Grip Bench Press (at same weight) xAMRAP
A3. Seated DB Overhead Press x 10-15
A4. Low Ring Front Plank x ALAP
—rest 2-3mins—
B. Barbell Hip Thrust x 30.
Note: Pick a Weight you can do x 10-15 unbroken, and then complete the 30 reps with as little rest as possible.
C. L-Sit Lift Overs x AMRAP in 3mins with as little rest as possible.
QUANTUM FLOW
A. 10mins:
-Groiner circle --> Push-up --> groiner cirlce on other side x 4 per side
-x-band walk, 3 per direction, to fatigue.
-downward dog to cobra x 8
-Farmers Carry March x 8 per side with 2sec hold at top
B. 3 sets:
-quad stretch against wall x 60sec per side
-supine toe touch drill x 6 reps with 3sec hold (done all together: coach call it out)
C. 15mins:
-RNT Step Down from Box x 10/side
-15 or 30 single leg skips per side (focus on minimizing foot contact time)
-rotating plank x 4 per position, slow tempo
-lat stretch with band x 6 breaths per side
D. If extra time, your choice. Pick one for 3-4mins per side: lat massage, glute massage, or neck stretching