Weekly Template Workouts for April 18 2022
TRAINING GENERAL (week 2)
WORKOUT 1
A. 1 set, minimal rest:
-overhead band stretch (lat focus) x 90sec per side
-Kneeling Lean backs x 20 (use band assistance if needed)
-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. 1 set, no rest:
-Boot strapper squats x 20
-Glute Bridge Walkouts x 6-10
-Heel elevated Split Squats (bodyweight) x 15/15
B. 3 sets: Front Rack (Dumbbell goblet style OR barbell) Split Squat (normal foot position).
5 reps per side with 5sec lowering phase.
Rest 45sec between sides.
C. 2 sets, alternating, with 45s rest:
-NO STOPPING Front Squats (Dumbbell or Barbell) 2x10-15 [4010]
*You are not allowed to stop at all at the top.
**pick a weight that makes this extremely challenging!
-Dragon Flag Ab Drill x 5-10 (tuck your legs in as needed to make this easier)
WORKOUT 3
A. 1 set:
-30-60sec. hang from pull-up bar. alternate between 5-sec relaxed & 5-sec active shoulders.
-no money drill x 40
B. 3 sets, alternating, rest 15s between each:
-Fat Grip Pull-ups x 3-6
-Normal Chin-ups
-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 2)
WORKOUT 1
A. 6min EMOM
min1: 10 Double KB front rack squats,
min2: 10 Bulgarian SS/side,
min3: 30sec Lateral Band Walk
B. Squat 72.5%x3x5 (controlled lowering)
C. 3ct Pause Bench 3x6@67.5%
WORKOUT 2
A. 3 sets:
-6-8 Trap Bar Deadlift (use 75% of deadlift max)
-20m single arm farmers carry/side
B. DB Bench 3x10 (increase from last week)
C. 1 Arm DB Row 2x10
D. 2 sets, alternating: 12 curls + 12 skull crushers
WORKOUT 3
A. 3 sets:
-8 unilateral half kneeling press/arm
-20m Waiters’ Walk
B. Feet Up Bench 4x5 @ 72.5%
C. Front Squat 3x8 (leave 1-2 reps in the tank, slight increase from last week)
D. Farmer's Carry 2x30m
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:
-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 RDL with deadstop x 8
-RIGHT Single Leg Prone Hamstring Curl x 7-10
-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 2-4
A2. Front Squat (same weight) x AMRAP
A3. Banded sissy squats (bodyweight) x 15-20
—rest 3mins—
B. 4 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 2-4
A2. Wide Grip Bench Press (at same weight) xAMRAP
A3. Seated DB Overhead Press x 20 reps at a weight that you can do 12-15 unbroken, rest as little as possible to get to 20 reps.
—rest 3mins—
B. Barbell Hip Thrust x 50.
Note: Pick a Weight you can do about 15-20 unbroken, and then complete the 50 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. 25mins
-deadbug with foam roller - LEFT
-ring support hold x ALAP
-deadbug with foam roller - RIGHT
-ring support hold x ALAP
-30sec single leg skips - LEFT
-30sec single leg skips - RIGHT
*if ring support is rock solid, attempt tuck or l-sit hold
**if single leg skips are easy, try to jump as high as you can on each skip while spending as little time on the ground as possible
B. 5mins:
-5-8 groiner push-ups per side
-supine toe reach with dorsi flexion x 5 reps (hold top for 3-5sec)
-15 shoulder pass throughs
-15 dowel pull backs (lightly weighted if able)