Weekly Template Workouts for April 4 2022
TRAINING GENERAL (week 6)
WORKOUT 1
A. 2 sets, no rest:
-weighted cossack squats (foot elevated if needed for flexibility reasons) x 10/10
-no money drill x 20-30
B. Bench Press. 1RM or 3RM (ask your coach for advise on which is better)
C. Back Squat, 1RM or 3RM
D. if time: 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. 1 set:
-30-60sec. hang from pull-up bar. alternate between 5-sec relaxed & 5-sec active shoulders.
-band pull aparts x 40
B. 3 sets, alternating, rest 15s between each:
-Pull-ups x 3-6
-Ring Rows x AMRAP
-Supported 1-arm DB Row x 8-12/side,
-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, 3x 10-20/side. no rest
D. Metcon
WORKOUT 3
A. 2 sets, minimal rest:
-shoulder pass throughs with a band x 15
-Kneeling Lean backs x 12
B. 2 sets:
-Barbell Shoulder Press x6-10
-add 2 drop sets.
-rest 2min after the drop sets are completed.
C. 3 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 9)
WORKOUT 1
A. Squat 85%x2x1, 77.5%x3
B. Bench Press 88%x2x1, 80%x3
C. Deadlift 50/60/70%x1
WORKOUT 2
A. Squat 75%x3x1
B. Bench Press 82%x2x1, 75%x2x2
WORKOUT 3
A. Back Squat 1RM
B. Bench Press 1RM
C. Deadlift 1RM
GAINS
WEEK 2/4:
*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. 3 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. 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. 3 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. Narrow Grip Chin-up Hold with 90 degree bend in elbow (or sub ring row hold if needed) 1 x ALAP
B4. 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. 3 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 35.
Note: Pick a Weight you can do x 10-15 unbroken, and then complete the 35 reps with as little rest as possible.
C. L-Sit Lift Overs x AMRAP in 3mins with as little rest as possible.
QUANTUM FLOW
25mins:
-row 500m
-10 pike-up with feet on rower seat OR hollow body hold to fatigue
-10 split stance ball slams [focus on tripod foot]
-10 mountain climbers into groiners. Hold groiner for 5sec before switching.
-10 steps forward + 10 backward, low bear crawl with controlled tempo
10mins:
-12 shoulder pass throughs
-12 kneeling lean backs
-12 reverse plank hip thrusts (must maintain scapular retraction)