Weekly Template Workouts for June 6 2022
TRAINING GENERAL (week 1)
WORKOUT 1
A. 1 set, minimal rest:
-Wall March Drill x 8-12 per side
-Low Cossack Transition x 20
-Russian Step Up with 2sec hold at top x 15/15
B. 3 sets: Rest 60s between exercises:
-Back Squat x6 @ a weight you could do 9-10 times.
-Bent-over Single Arm DB Row x 8-12/side (no rest between sides)
C. 2 sets, no rest between exercises.
-Reverse DB Lunges x 12/side. Focus on upright torso and great balance.
-mini band shuffles, 6 per side to failure
-ring rows x AMRAP
-rest 2mins
D. Metcon
WORKOUT 2
A. 1 set, no rest:
-Elephant Walk x 60sec
-10 each (KB Squat + KB RDLs + KB Swings)
-No money drill x 30
B. 3 sets:
-Deadlift x 6 @ a weight you could do 10 times
-Incline (at about 60 degrees) DB Press x 11-15reps.
C. 2 sets.
-LEFT Cossack Squats (goblet style) x8
(elevate foot if flexibility is a limiter)
-LEFT foot up Adductor Side Plank
-RIGHT Split Squat on Ball of Foot with DBs x 10-15
-Left left forward kickstand RDL x 10
-rest 45-60sec, then repeat on RIGHT side
D. Metcon
WORKOUT 3
A. 1 set:
-Bike 2mins
-Dumbbell Hip Thrust x 30reps
-Lateral Split Squat Jump to Stabilized Position. x 10 good ones per side (i.e. don’t count wobbly ones)
-Shoulder Extension (moderate weight) x 20-25
B. 3 sets, rest 45-60s between each:
-Back Squat Style Split Squat. 10 per side.
C. 3 sets, alternating:
-Bench Press. 3x6 @ a weight you could do 8-10times. Rest 60-90sec.
D. Poliquin Step-up x 18-25/side. 1-2 sets per side, depending on time.
E. Metcon
POWERLIFTING (week 9)
WORKOUT 1
A. 2 sets:
-10 Goblet Squat w/ band around knee
-10 double KB swings
-10 single leg RDL/leg
B. Back Squat 4x3-4 @ 80-82.5%
C. Pause Bench 3x3-4 @80%
WORKOUT 2
A. Deadlift 3x4@80-82.5%
B. Close-Grip Bench, 4sec pause, 3x2 @ 77.5%
C. Barbell Row 3x8
WORKOUT 3
A. Feet Up Bench: build to an 7RM (aim for 72-74% of bench), then 2x4-5 @ same weight
B. Front Squat 3x4 (increase weight from last week, we'll be adding a rep each week so start with 2-3 in the tank)
C. Pendlay Row 3x8
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:
-shoulder extensions with PVC (lightly weighted)x 15
-boot strapper squats x 15
A. Bench Press 5x4-5 @ 80%, 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 5x4 @ 80%, 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. Split Stance Deadlift with 4sec lowering phase 4x8/side. rest 30-40s between sides
(from low blocks if needed - ask your coach if unsure)
B. 4 Sets, alternating:
B1. Yates Row x8-10, 1-sec hold at top. no rest
B2. Yates Row Drop Set (drop about 20%) x AMRAP, rest 90s
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 5x4 @ 80%, rest 90s
*On last set, do AMRAP.
B. Seated Top Down Seesaw DB Press. 2x8-12 per side. Rest 45-60s
C. Split Squat on Ball of Foot [4040] 3x6-8 per side. Add weight if able based on great balance with DBs suitcase style. rest 30-45sec between sides
D. 20 toe to bar with slow tempo, resting as little as possible.
QUANTUM FLOW
A. 4 sets:
-pec stretch with band x 30sec/side
-pec fly x 8 (light weight with 5sec hold at bottom)
-lat stretch with band x 30sec (both arms at same time
-straight arm lat pull down with band x 10
B. 15mins:
-Elephant Walk x 15/side
-Barbell RDL x 8 with 3sec hold at bottom (tight core+ active lats!)
-RNT split squat x 8/side (slow tempo, with weight)
-20-50 single leg skips per side
C. 1-2 sets, depending on time:
-lat self massage x 60sec/side
-glute self massage x 60sec/side
-adductor self massasage x 60sec/side
-Quad stretch against wall x 60sec/side