Weekly Template Workouts for April 11 2022
TRAINING GENERAL (week 1)
WORKOUT 1
A. 2 sets, minimal rest:
-shoulder pass throughs with a band x 15
-Kneeling Lean backs x 12
-DB Seated Good Morning x 10 with 3sec pause at bottom
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
-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), rest 60sec
D. Metcon
WORKOUT 2
A. 2 sets, no rest:
-RNT Split Squats (bodyweight) x 15/15
-Boot strapper squats x 15
B. 3 sets: Front Rack (Dumbbell goblet style OR barbell) Split Squat.
8 reps per side. Rest 45sec between sides.
C. 2 sets, alternating, with 45s rest:
-Front Rack Tempo Squats (Dumbbell or Barbell) 2x12 [4040] (pick a weight that makes this extremely challenging!)
-Flutter Kicks x 60sec
WORKOUT 3
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
-Chest Supported DB Row with 3sec hold at top x 7-10,
-pallof walk outs x 6 reps per side(make this very challenging!)
-rest 60sec
C. Seated 1-arm DB external rotations (elbow on knee), with slow tempo, 2-3 sets (time dependent) x 10-20/side. no rest
D. Metcon
POWERLIFTING (week 1)
WORKOUT 1
A. 2 sets:
-10 KB front rack squat
-8 single leg RDL/leg
-5 single leg glute bridge/side
B. Squat 70%x4x5 (controlled lowering)
C. 3ct Pause Bench 3x8@62.5%
WORKOUT 2
A. 3 sets:
-8-10 Trap Bar Deadlift (use 70% of deadlift max)
-40m single arm farmers carry/side
B. DB Bench 3x12
C. 1 Arm DB Row 2x12
D. 2 sets, alternating: 12 curls + 12 skull crushers
WORKOUT 3
A. 3 sets:
-8-10 unilateral half kneeling press/arm
-8 renegade rows/side
B. Feet Up Bench 2x8 (3-4sec lowering) then 2x5 (add weight, no tempo)
C. Front Squat 3x8 (leave 2-3 reps in the tank)
D. Farmer's Carry 2x40m
GAINS
WEEK 3/4:
*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
10mins:
-Founder Hold to fatigue
-10 downward dog into low bear crawl. Hold top and bottom for 6-8sec
-mini-band side shuffle to fatigue
20mins:
-Bike 15/30cal
-med ball side throws/rotational throws against wall, 10/side
-15-30 single leg skips per side
-L-Sit Hold x ALAP