Weekly Template Workouts for May 9 2022
TRAINING GENERAL (week 1)
WORKOUT 1
A. 1 set, minimal rest:
-25 ring rows
-15/15 mountain climbers
-mini-band side shuffle, too fatigue
B. 3 sets: Rest 60s between exercises:
-Paused Back Squat (5sec pause) x6 reps.
rest 60sec
-Narrow Grip Chin-ups x4-6reps
rest 60s
C. 3 sets, no rest:
-Farmer’s March x 45-60sec (hold top position for a second on each rep)
-Standing DB Curls x 10-15
-No money drill x 20-30reps
D. Metcon
WORKOUT 2
A. 1 set, no rest:
-30 Push-ups
-Step-Downs x 20/side
-Single Leg RDL x 20/side
B. 3 sets:
-Paused Bench Press (4-sec) x 6reps
-rest 30s
-RIGHT Heel Elevated Split Squat with DBs x 10/10
-rest 30s
-LEFT Heel Elevated Split Squat with DBs x 10/10
-rest 60s
C. 2 sets, with minimal rest
-Hip Thrust x 10-15
-Rotating Plank x 60sec
WORKOUT 3
A. 1 set:
-30-60sec hang from pull-up bar chin-up grip
-20 KB RDL
-20 KB Swings
B. 3 sets, alternating, rest 60s between each:
-Sumo Deadlift x 8
-Seated alternating, top down, DB Overhead Press x 8-12
C. 2 sets, alternating:
-Bent-over alternating DB Row x 10/10
-Pallof Rotations x 12/12
D. Metcon
POWERLIFTING (week 5)
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 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:
-No Money Drill x 25
-Poliquin Step-ups x 15-25
A. 3 sets:
A1. Bulgarian Split Squats [4010] x 6reps, rest 15sec
A2. Bulgarian Split Squat Drop Set x AMRAP, rest 60sec
A3. Bench Press x 6reps, rest 15sec
A4. Bench Press Drop Set x AMRAP, rest 60-90sec
*For Drop Sets: Lower the weight 10-15% and do AMRAP. For split squats, do main set and drop set on LEFT, then all on RIGHT.
B. Barbell Back Squat x 16-20 with no stopping,
C. 2 sets:
C1. Flat Bench DB Pec Flies x 15-20, rest 15sec
C2. 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. 5set: RDL [4010] x 10 (use straps if needed), rest 60sec
B. 5 sets: Barbell Biceps Curl x 7-10, rest 60s
C. 3 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. 6 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 35 [2020]
B2. Band Pull Aparts x 35 [2020]
B3. DB Skull Crushers x 30 [2020]
B4. Bent-over Barbell Row x 30 [2020]
B5. Pike-ups with feet on rower seat x AMRAP in 2mins
QUANTUM FLOW
A. 2 sets of:
-60s elephant walk
-60sec sampson stretch LEFT
-60sec sampson stretch RIGHT
B. 25mins of:
-TGU Sit-up x 6 per side (focus on shoulder stability)
-10 RNT split squats per side
-Bike 12/20cals