Weekly Template Workouts for May 23 2022
TRAINING GENERAL (week 3)
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 (5-sec) 8/6/4 reps.
rest 60sec
-Narrow Grip Chin-ups x4-6reps
rest 60s
C. 3 sets, no rest:
-Heavy Sandbag Carry 40-80m (sub farmers carry if needed)
-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 (5-sec) x 8/6/4reps
-rest 30s
-RIGHT Split Squat on Ball of Foot with DBs x 15
-rest 30s
-LEFT Split Squat on Ball of Foot with DBs x 15
-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 4 (4-sec lowering phase)
-Seated alternating, top down, DB Overhead Press x 7-10
C. 2 sets, alternating:
-Bent-over alternating DB Row x 10/10
-Pallof Rotations x 12/12
D. Metcon
POWERLIFTING (week 7)
WORKOUT 1
A. 2 sets:
-10 goblet squat w/ band around knees
-10 lateral band walks/side
-10 glute bridge w/ band (3sec hold)
B. Back Squat 3x3-4 @ 82.5-85%
C. Pause Bench 3x3-4 @82.5%
WORKOUT 2
A. Deadlift 3x3@82.5%
B. DB Bench 3x4-6
C. DB Seal Row (1ct pause @ top) 3x8
WORKOUT 3
A. Feet Up Bench. Build to a 6RM (aim for approx 75% of 1RM Bench Press). Then2x3-4 at same weight.
B. Front Squat 3x5 (same weight as last week)
C. Yates Row 3x8
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:
-shoulder extensions with PVC (lightly weighted)x 15
-boot strapper squats x 15
A. Bench Press 3x6 @ 75%, rest 90s
*If you don’t have a recent 1RM to go from, pick a weight that you think you could do 10 reps with.
B. Back Squat 3x6 @ 75%, rest 90s
C. 100 band triceps pull downs in as few sets as possible.
D. front plank on low rings. 2xALAP. rest 60s *maintain hollow body position throughout
WORKOUT 2
PREP: 2 sets:
-45sec banded pec stretch per side
-no money drill to failure
A. Yates Row 5x8-10 with 1-sec hold at top. rest 60s
B. Split Stance Deadlift from low blocks 3x8/side. rest 30-40s between sides
C. 3 sets: Incline Bench Preacher Curls x 12-16. rest 90sec
D. 100 hammer curls with band
WORKOUT 3
PREP: 2 sets:
-overhead lat stretch with band x 45sec/side
-RNT split squat x 15/side, slow tempo
A. Barbell Shoulder Press 3x6 @ 75%, rest 90s
B. Incline Bench (face down) Lateral Raise 3x10-15 per side. Rest 45-60s
C. Front Heel Elevated Split Squat (goblet style) [4010] 2x10, rest 30-45sec between sides
D. 20 toe to bar with slow tempo, resting as little as possible.
QUANTUM FLOW
A. 12mins:
-7 cossack squats LEFT (weighted if able, goblet style)
-7 cossack squats RIGHT
-10 kneeling lean backs
-founder hold to fatigue
-forward bend x 5-6 breaths
B.
-glute iso hold against wall 2x30-60sec per leg. No rest bewteen sides
*need to feel glute working hard on your support leg**
C. 20mins:
-10-15cal bike
-in place farmers carry with 1sec hold at top. x 8 per side
-30sec plank hold from push-up position, with active shoulders
-quad stretch x 45sec/side