Weekly Template Workouts for May 2 2022
TRAINING GENERAL (week 4)
WORKOUT 1
A. 1 set, minimal rest:
-overhead band stretch (lat focus) x 90sec per side
-Elephant Walk x 25 per side
B. 3 sets:
-Barbell Shoulder Press x3
-add 2 drop sets.
-rest 2min after the drop sets are completed.
C. 3 sets:
-Hybrid stance deadlift x 3, 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.
AMRAP in 2mins LEFT. Repeat on RIGHT
D. Metcon
WORKOUT 2
A. 1 set, no rest:
-Boot strapper squats x 20
-Glute Bridge Walkouts x 6-10
-RNT Split Squat x 15/15
B. 3 sets: Barbell Front Rack Split Squat:
5 reps per side with 6sec lowering phase.
Rest 45sec between sides.
C. 2 sets, alternating, with 45s rest:
-NO STOPPING Front Squats (Dumbbell or Barbell) 2x15 [4010]
*You are not allowed to stop at all at the top.
-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 x AMRAP
-Bent-over DB Reverse Fly x 12-16 with slow tempo
-Russian Twist x 45-60sec
-rest 60sec
C. 2 sets, alternating:
-Seated 1-arm DB external rotations (elbow on knee), with slow tempo, x 10-20/side. no rest
-Deadbug x 45-60sec
D. Metcon
POWERLIFTING (week 4)
WORKOUT 1
A. 2 sets:
2 sets:
8-10 front rack squats
8 single leg RDL/leg
5 single leg glute bridge/side
B. Squat 77.5%x2x5, 1xAMRAP
C. Pause Bench 3x5@75%
WORKOUT 2
A. Deadlift 75%x3x6
B. DB Bench 3x8
C. 1 Arm DB Row 2x8
D. 3 sets, alternating: 8 curls + 8 skullcrushers
WORKOUT 3
A. Feet Up Bench 75-77.5%x4x4
B. Front Squat 3x6 (leave 1-2 reps in the tank, slight increase from last week)
C. Meadow's Rows 2x8
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:
-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 8-10
A2. Bench Press x 7-10
*If you get 10reps, automatically increase the load on the next set.
B. 2 sets
B1. Barbell Back Squat x 16-20 with no stopping, rest 30sec
B2. Flat Bench DB Pec Flies x 15-20, rest 15sec
B3. DB Pec Fly Drop Set x AMRAP, rest 90-120sec
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 45s between each:
A1. RDL [4010] x 10 (use straps if needed)
A2. Barbell Biceps Curl x 7-10
B. 2 sets, alternating, rest 20s between each:
B1. Sumo Deadlift x 7-10 [3110]
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 45s between each:
A1. Barbell Overhead Press x 7-10 [4010]
A2. Wide Grip Pull-ups x 6-10 [4010]
*use assistance as needed for pull-ups
B. 1 set with as little rest & partitioning of reps as possible:
B1. Triceps Pushdown x 30 [2020]
B2. Band Pull Aparts x 30 [2020]
B3. DB Skull Crushers x 20 [2020]
B4. Bent-over Barbell Row x 20 [2020]
B5. Pike-ups with feet on rower seat x AMRAP in 2mins
QUANTUM FLOW
A. Turkish Get-up Sit-up. 4x6-8 per side with slow tempo.
B. 22mins:
-front plank on rings OR L-sit/tuck hold x ALAP
-lateral band walk, 5 per side, to fatigue
-10 downward dog to cobra (hold each position for approx 5-sec)
-10 low transition cossack squats per side
-10 kneeling lean backs
-12/20cal bike
C.
-4mins: lat self massage
-4mins: adductor self massage