Weekly Template Workouts for May 30 2022
TRAINING GENERAL (week 4)
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) 3-4 reps.
rest 60sec
-Narrow Grip Chin-ups [5010] x4-6reps
rest 60s
C. 2 sets, rest 2-4mins:
-Heavy Sandbag Carry 80-120m *should be very close to failure
(sub 30-40m farmers carry if needed)
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 3 reps
-rest 30s
-RIGHT Split Squat on Ball of Foot with DBs x 10-15
-rest 30s
-LEFT Split Squat on Ball of Foot with DBs x 10-15
-rest 60s
C. 2 sets, with minimal rest
-Hip Thrust x 10-15
-Hanging Knee Raise (from bar or rings) x AMRAP
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 7/5/3 (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
-Weighted Side Plank x 30-45sec/side
D. Metcon
POWERLIFTING (week 8)
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 2x3-4 @ 87.5-90%
C. Pause Bench 3x3-4 @87.5%
WORKOUT 2
A. Deadlift 2x3-4@87.5-90%
B. DB Bench 3x3-5
C. DB Seal Row (1ct pause @ top) 3x6-8
WORKOUT 3
A. Feet Up Bench. Build to a 4RM (aim for approx 75% of 1RM Bench Press). Then2x2-3 at same weight.
B. Front Squat 3x6 (same weight as last week)
C. Pendlay Row 3x10
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:
-shoulder extensions with PVC (lightly weighted)x 15
-boot strapper squats x 15
A. Bench Press 5x5-6 @ 77.5%, 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 5x5 @ 77.5%, 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. 5 Sets, alternating:
A1. Yates Row x8-10, 1-sec hold at top. no rest
A2. Bent-over DB Lateral Raise x 8-12, 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 5x5-6 @ 77.5%, 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. 4 sets:
-15-20 supine no money drill
-10 standing shoulder extension with dowel (weighted if able)
-10 shoulder pass throughs
-10 Overhead Squats with light to moderate weight. Tempo: [5050]
B. 20-25mins at sustainable pace:
-Row 250m
-10 plank shoulder touches per side
-forward bend stretch x 6 breaths
-laying toe reach drill x 6reps
D. back pack stretch. 2x45sec/side *if time