Weekly Template Workouts for June 13 2022
TRAINING GENERAL (week 2)
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, adding 5% from last week.
-Bent-over Single Arm DB Row x 8-12/side (no rest between sides)
C. 2 sets, no rest between exercises.
-Curtsy Step Downs x 12 left, 12 right
-mini band shuffles, 6 per side to failure
-chin-ups x AMRAP in 60sec
-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, rest 60s between exercises:
-Deadlift x 6, adding 5% from last week
-Incline (at about 60 degrees) DB Press x 11-15reps.
C. 2 sets.
-LEFT Split Squat on Ball of Foot with DBs x 10-15
-LEFT Cossack Squats (goblet style) x8
(elevate foot if flexibility is a limiter)
-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. 7-8 per side, increase weight from last week
C. 3 sets, alternating:
-Bench Press. 3x6 adding 5% from last week Rest 90-120sec.
D. 3 sets: Tip Toe Farmer’s Walk @ a weight that pushes you to failure within 20-40m. Rest 60sec.
E. Metcon
POWERLIFTING (week 10)
WORKOUT 1
A. Squat 92%x1 then 84-86%x3x3
B. Paused Bench Press 82%x3x4
C. Chin Ups or Lat Pulldowns 3x8
WORKOUT 2
A. 3ct Pause Bench 85%x2x2
B. Incline Bench 3x5 (2-3 reps in the tank)
C. Barbell Row 3x8
D. Back Flies 4x10
WORKOUT 3
A. Deadlift 92%x1 then 84-86%x3x3
B. Squat 84-86%x4x2
C. Farmers Carry 3x10m (heavy)
GAINS
WEEK 4/4:
*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 5x3-4 @ 85%, rest 90s
B. Back Squat 5x3 @ 85%, 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. 2 sets: Incline Bench Preacher Curls x 8-12 PLUS a drop set. 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 5x3-4 @ 85%, 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. 25 toe to bar with slow tempo, resting as little as possible.
QUANTUM FLOW
A. 12mins:
-forward bend x 8 breaths
-supine toe touch x 5 reps with 3sec hold
-hawaiian squats x 8/side, slow tempo
-quad stretch x 10 breaths per side
-TFL/lateral line stretch x 8 breaths per side
B. 10mins:
-Weighted Hip Thrust x 10
-Squat Pulse x 10
-One arm plank x 30sec per side (hollow position + active shoulder)
-Pallof Hold x 30sec/side (this should be hard, so pick an appropriate band!)
C. 15mins
-Row 500m @ 75%
-banded pec stretch x 8 breaths per side
-Row 500m @ 75%
-banded lat stretch x 8 breaths per side