Weekly Template Workouts for June 27 2022
TRAINING GENERAL (week 4)
WORKOUT 1
A. 1 set, minimal rest:
-Wall March Drill x 8-12 per side
-Low Cossack Transition x 20
-Boot Strapper Squats x 25
B. 4 sets: Rest 90-120s between exercises:
-Back Squat x3, adding 5% from last week.
C. 3 sets, no rest between exercises.
-Curtsy Step Downs x 12 left, 12 right
-mini band shuffles, 6 per side to failure
-pull-ups x AMRAP
-band pull aparts x 30
-rest 1min
D. Metcon
WORKOUT 2
A. 1 set, no rest:
-10 each (KB Squat + KB RDLs + KB Swings)
-No money drill x 30
-single leg RDL x 20 per side, partition as you please
B. 3 sets:
-Deadlift x 3, adding 5% from last week, no rest
-Incline (at about 60 degrees) DB Press x 6-10reps, no rest.
-Incline DB Press @ 60 degrees x AMRAP at 10-15% less weight than in previous set.
-Rest 2mins
C. 3 sets.
-LEFT Split Squat on Ball of Foot with DBs x 10-15
-LEFT single leg RDL x 8
-Tempo Push-ups (4sec lowering) x AMRAP
-rest 45-60sec, then repeat on RIGHT side
-Tempo Push-ups (4sec lowering) x AMRAP
D. Metcon
WORKOUT 3
A. 1 set:
-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, alternating:
-Bench Press. 4x3 adding 5% from last week Rest 90-120sec.
C. 3 sets, rest 45s between each side:
-Front Squat Style Split Squat. 4sec lowering phase x6-8
-DB Skul Crushers x 15-20reps
D. 3 sets: Tip Toe Farmer’s Walk @ a weight that pushes you to failure within 20-40m. Rest 60sec.
E. Metcon
POWERLIFTING (week 12)
WORKOUT 1
A. Squat build to a single (not quite a max) then 3x3 around 92%
B. Pause Deadlift (2ct pause) 3x3 (9RPE)
C. 3x30s stir the pot
WORKOUT 2
A.Pause Bench build to a single (not quite a max) then 3x3@95%
B. Incline BB bench 3x3 (0-1 reps left in the tank)
C. 2 sets:
10 incline chest supported row/side
10 Tate press
D. 2 sets: 10 chest DB flies + 10 front raises + 10 DB external rotations
WORKOUT 3
A. Deadlift build to a single (not quite a max, around 92-95%) then 2x2@90%
B. Squat 2x2@86%, 2x1@93%
C. 3 sets:
8 weighted GHD hip extension
10 tall kneeling palloff press/side
GAINS
WEEK 2/3: Building toward a max!
*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 6x1@80% EMOM
B. Back Squat 5x1 @ 80% 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. 3 sets, rest 20s between exercises:
B1. Single Leg RDL x8/8, rest 45s between sides
B2. Bent-over Barbell Row x 8
C. 3 sets, alternating, no 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 1@ 95%, 2x1-2@92.5 rest 2mins
B. Barbell Back Squat. 1@95%, 2x1@92.5%. Rest 2mins
C. L-Sit Hold. Accumulate as much time as possible on a 3min running clock.
QUANTUM FLOW
A. Warm-up/skill practice:
2 sets:
-single leg balance on ball of foot x 30sec/side
-bodyweight squat with constant tension in glues, adductors, feet and quads x 10 slow reps, only as low as you're able with great tension.
B. 8mins
-heel elevated split squat x 10/side
-underhand medball throw (will look similar to single leg RDL) to wall on single leg. x 10 left/ x10 right
-ring suppor hold with active shoulders x ALAP
C. 8mins:
-low transition cossacks x 5 per side
-glute march against wall x 5 per side with 5-sec hold at top of each rep
-forward bend with toes elevated x 5 breaths
-ring rows with 3sec hold at top of each rep. x 5-10