Weekly Template Workouts for June 20 2022
TRAINING GENERAL (week 3)
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 x4, adding 5% from last week.
-Bent-over Single Arm DB Row x 8-12/side (no rest between sides)
C. 3 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 4, adding 5% from last week
-Incline (at about 60 degrees) DB Press x 11-15reps.
C. 3 sets.
-LEFT Split Squat on Ball of Foot with DBs x 10-15
-LEFT Heel elevated Cossack Squats (goblet style) x8
(elevate foot if flexibility is a limiter)
-LEFT single leg RDL x 8
-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 side:
-Front Squat Style Split Squat. With 4sec lowerihg phase x6-8
C. 3 sets, alternating:
-Bench Press. 3x4 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 11)
WORKOUT 1
A. Squat build to a single (leave 1 rep in the tank around 95%) then 3x3@90-92%
B. Pause Deadlift (2ct pause) 3x3 (8RPE around 74%)
C. 3 sets:
8 ring rows
10 bent over back flys
WORKOUT 2
A. Pause Bench to a single (leave 1 rep in the tank, around 92-95%) then 3x3@91%
B. Incline BB bench 3x3 (leave 1-2 reps in the tank)
C. 3 sets:
8 incline chest supported row/side
8 Tate press
WORKOUT 3
A. Deadlift build to a single (leave 1 rep in the tank, around 93%) then 3x2@90%
B. Squat 3x3@87%
C. 3 sets:
8 weighted GHD hip extension
8 lat pull down
10 tall kneeling palloff press/side
GAINS
WEEK 1/3:
*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:
-bulgarian split squats x 10/10
-cossack squats x 10/10
-ring rows x 10-15
A. Bench Press 3x3@85%, rest 90s
B. Back Squat 6x1 @ 75% EMOM
*try to come up with as much speed as possible.
C. 3 sets, alternating, rest 60s:
C1. Tate Press 3x10
C2. Pallof Rotation 3x15/side
WORKOUT 2
PREP: 2 sets:
-45sec banded pec stretch per side
-no money drill to failure
A. 3 Sets, alternating, rest 60s:
A1. Barbell Hip Thrust x 7-10
A2. Chin-ups x 4-6reps
B. Single Leg RDL 3x8/8, rest 45s between sides
C. 3 sets, alternating, minimal rest:
- single arm DB row x 10/10
-side plank (single leg if able) x 30-40s
WORKOUT 3
PREP: 2 sets:
-mini-band side shuffles, to faituge
-slow tempo push-ups x 10-20
- FFESS x 10/10
A. Bench Press 4x1-2 @ 90%, rest 90s
B. Barbell Back Squat. 3x1-2@90%. Rest 90s
C. L-Sit Hold. Accumulate as much time as possible on a 3min running clock.
QUANTUM FLOW
A. 4mins: Practice windmills
B. 22mins @ 70%:
-Bike 20cals
-5 wide stance push-up to groin-stretch flow
-5 windmills per side (level 1: hold weight in bottom arm. level 2: hold weight in top arm)
-10 boot strapper squats
C. 6min AMRAP:
-hamstring pulses against band x 15-20 per side
-kneeling lean backs x 12
D. 1x:
-quad stretch 2x45sec/side then,
-lat self massage x 2-3mins per side