Weekly Template Workouts for April 25 2022
TRAINING GENERAL (week 3)
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 x4-6
-add 2 drop sets.
-rest 2min after the drop sets are completed.
C. 3 sets:
-Hybrid stance deadlift x 6, rest 20sec
-ring support hold x ALAP (if over 30sec with great shoulder position, consider adding weight), rest 60-90sec
D. 2 sets, no rest:
Single Leg RDL from dead stop, x 12-15 per side, rest 20sec
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: Barbell Front Rack Split Squat:
6 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) 2x15-20 [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 AMRAP in 90sec (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
-Band Pull Aparts x 25
-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 3)
WORKOUT 1
A. 2 sets:
8-10 Goblet squat
8 single leg RDL/leg
5 single leg glute bridge/side
B. Squat 75%x2x5, 1xAMRAP
C. Pause Bench 3x5@75%
WORKOUT 2
A. Deadlift 73%x3x6
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 2 sets, alternating: 8 curls + 8 skull crushers
WORKOUT 3
A. Feet Up Bench 75-75%x4x4
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8
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:
-No Money Drill x 25
-Poliquin Step-ups x 15-25
A. 4 sets, alternating exercises, rest 60sec between each:
A1. Bulgarian Split Squats [4010] x 10
A2. Bench Press x 10
B. 2 sets, rest 60-90sec between each:
B1. Barbell Back Squat x 16-20 with no stopping (i.e. zero= pause/rest at the top)
B2. Flat Bench DB Pec Flies x 15-20
WORKOUT 2
PREP: 2 sets:
-20 KB Swings at moderate weight
-Hip Airplane x 5-8 per side (use wall for assistance if needed)
A. 5 sets alternating, rest 60s between each:
A1. RDL [4010] x 10 (use straps if needed)
A2. Barbell Biceps Curl x 10
B. 2 sets, alternating, rest 20s between each:
B1. Sumo Deadlift x 12-15
B2. DB Reverse Curls x 15-20
B3. Russian Twist x AMRAP for 60sec
WORKOUT 3
PREP: 2 sets, no rest:
-overhead band stretch x 60sec/side
-ring rows x AMRAP with 3sec hold at top
A. 5 sets, alternating, rest 60s between each:
A1. Barbell Overhead Press x 10 [4010]
A2. Wide Grip Pull-ups x 6-10 [4010]
*use assistance as needed for pull-ups
B. 2 sets, alternating, no rest:
B1. Triceps Pushdown x 30 [2020]
B2. Band Pull Aparts x 30 [2020]
*for both, pick a weight that you can do 15-20 unbroken, and completed the set of 30 with as little rest as possible.
QUANTUM FLOW
A. Windmills. 5x8 per side, minimal rest
B. 30mins:
-Row 4mins
-Pallof Hold x 40sec per side
-Supine toe reach with dorsi flexion x 5 reps (hold top for 3-5sec) https://www.youtube.com/watch?v=WCEaNmSl9AA&t=1s
-Front Foot Elevated Split Squat x 12 per side (bodyweight or light DBs)
-20 boot strapper squats