Weekly Workouts for July 11th 2022

TRAINING GENERAL (week 2)

WORKOUT 1

A. Prep 2 Sets
Hollow Rocks 30-45sec
10 Cobra Tall Kneeling to Standing
15 Clams/side

B. Back Squat 3x10@21X1 Tempo. Rest 90-120s between sets

C. Every 2:00 x 5 Sets
12 Suitcase Walking Lunges
12 Weighted or Bodyweight Hanging Knee Tucks

D. 2 Sets
4-6 Pull Up
rest 30sec
Max Band Pull Aparts in 30s

E. Metcon

WORKOUT 2

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

B .Every Minute On The Minute x 8mins
Close Grip Bench Press 6 reps

C. 2-3 Sets
10-12 Glute Bridge Single Arm DB Floor Press;
Rest 30sec
10 Elbow out DB Row/side
rest 60-90s

D. 2 sets:

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

E. Metcon

WORKOUT 3

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

B. Get warm! 2-3 Sets
Row 15sec @ HIGH EFFORT
rest 15sec
5 Burpee Broad Jumps
rest 15sec
10 Jump Lunges
rest walk 60s

C. Romanian Deadlift 3x5@3131 Tempo
Rest 2min between sets

D. 2-3 Sets
8-10 Hand Supported Rear Foot Elevated Split Squat
Rest 30s
8-10 B-Stance Dumbbell Hip Thrust
Rest 60-90s

E. Metcon

POWERLIFTING (week 1)

WORKOUT 1

Prep: 2 sets:

-Pallof Hold x 30sec/side

-Monster Band Walk. to fatigue

A. Back Squat 3x8@65%

B. RDL 2x8 (4-6 reps in the tank)

C. Barbell Shoulder Press 3x8 (4-6 reps in the tank)

WORKOUT 2

A. Close Grip Bench 3x10-12@ 52.5-57.5%

B. 3 sets:

12 incline DB Bench

12 lat pull down or 6-10 pull ups

C. 2 sets:

10 DB curls

8 single leg RDL/side

20s max push ups

WORKOUT 3

A. Deadlift 3x6@65%

B. Front Squat or SSB 3x8 (leave 4-6 reps in the tank)

C. 4 sets: 12 DB row + 15 tricep push downs

D. 3 sets, alternating:
12 *Heavy* KB Swing
30sec Stir the Pot

GAINS

WEEK 1
*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:
-20 Tibialis Raises
-30s posas march
-6 Lateral step down/side

A. 3 sets:

4.4 Back Squat Cluster@ 30X0 Tempo, Rest 30s

20s Cyclist Suitcase Squats, FAST reps

Rest 2-3min

B. 3 sets:

3 sets, Rest 60s between exercises:
8-10 seated DB good morning
14-18 Hamstring march steps

C. 2 sets: Rest 30s between exercises:
6 Half kneeling Filly Press/side
10-12 DB pullovers

WORKOUT 2

PREP: 2 sets:
-5 windmill/side
-20m overhead carry/side
-20s low bear crawl

A. 3 sets, Rest 30s between exercises:
4.4 Incline Wide Grip Bench Press (rest 10s between 4’s) @30X0 Tempo

Max ring dips or close grip push ups in 20s

B. 3 sets:
4.4 Chin ups @30X0 tempo (8 reps per set, 10s rest between 4’s)
Rest 30s
Max Pendlay Rows in 20s

Rest 2min

C. 2 sets, Rest 30s between exercises:
6-8 Reps 1+1/4 Front rack squats
8-10 hand supported rear foot elevated split squat/side

WORKOUT 3

PREP: 2 sets:
-15s chin over bar hold
-10 scapular pull ups
- 2 wall walks + 10s hold at the top

A. 3 sets:

4.4 Deadlift (trap bar or straight bar) @30X0 Tempo

Rest 30s

Max Kettlebell Swings in 30s

Rest 2-3min

B. 3 sets, Rest 60s between exercises:
6-8 Reps Arnold Press/side
12 Ring rows 10-12 Hanging knee tucks (weighted if possible)

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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