Weekly Workouts for July 4th 2022

TRAINING GENERAL (week 1)

WORKOUT 1

A. 2 Sets - For Quality
1. Hollow Rocks 30-45sec
2. Cobra Tall Kneeling to Standing x 10/leg
3. Clamshell Side Plank Hip Thrust x 15/leg

B. Back Squat - build to a 5RM at 30X0 tempo

C. 8 Rep max DB Rear Foot Elevated Split Squat/side

D. Metcon

WORKOUT 2

A. 1 set:
-10 banded shoulder extensions
-10 reverse snow angels
-10 plank to down dog

B. 3 sets:
Close Grip Bench Press - Build to a 3 Rep Max with a 31X1 tempo

C.

1. Strict Pull-Ups - Perform a Single Set of Pull-Ups for Max Reps (Choose a band thickness that will allow you to get at least 5 full range of motion reps)

Rest 90s

2. Bar Hang - single set as long as you can. Max 2:30

D. 2 sets:

20-30sec Single Leg Glute Bridge Hold/side
10 Side Plank Rotations/side

E. Metcon

WORKOUT 3

A. 1 set:
-10 Weight Plate Turkish Sit Ups
-10 half kneeling press/side
-30sec Single Leg Glute Bridge/side

B. Build to 8RM RDL @30X0 Tempo. Once done do a max Sorenson Hold or Hamstring Plank

C. Barbell Shoulder Press - Build to a 2 Rep Max

Push Press - Build to a 4 Rep Max

D.

• Seated Single Arm Press - 8 Rep Max at 30X0 Tempo/arm

• Max side plank/side

E. Metcon

POWERLIFTING (week 13)

WORKOUT 1

A. Squat 2x1@85%

B. Paused Bench Press 88%x2x1, 80%x3

C. Deadlift 50/60/70%x1

WORKOUT 2

A. Squat 75%x3x1

B. Paused Bench Press 82%x2x1, 75%x2x2

WORKOUT 3

A.MEET/TEST

GAINS

WEEK 3/3: Max out Week!
*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:
-cossack squats x 10/10
-ring rows x 10-15
-slow tempo push-ups x 10-15 (not to failure)

A. Bench Press 1RM

B. Back Squat 5x1 @ 80% EMOM
*try to come up with as much speed as possible.

C. 2 sets, alternating:
-side plank x 40sec
-double KB front rack carry/walk x 40sec

WORKOUT 2

PREP: 2 sets:
-FFESS x 10/10
-bodyweight squat with band around knees x 15
-no money drill to failure

A. 2 Sets, alternating, rest 60s:
A1. Barbell Hip Thrust x 7-10
A2. Chin-ups x 4-6reps

B. 2 sets, rest 20s between exercises:
B1. Single Leg RDL x8/8, rest 45s between sides
B2. Bent-over Barbell Row x 8
B3. Pallof Rotation x 12/12

WORKOUT 3

PREP: 2 sets:
-mini-band side shuffles, to faituge
-boot strapper squats x 15
- FFESS x 10/10
-super plank x 20sec

A. Barbell Back Squat. 1RM

B. 5 sets, alternating:
30sec L-Sit Hold. 30sec rest
30sec KB Swings, 30sec rest

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

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