Weekly Workouts for July 18th 2022
TRAINING GENERAL (week 3)
WORKOUT 1
A. Prep 2 Sets
Hollow Hold 30-45sec
10 Patrick Step downs/side
20-30s star plank/side
B. Back Squat 3x8@21X1 Tempo. Rest 90-120s between sets
C. Every 2:00 x 5 Sets
12 Suitcase Step Up
12 Toes to Bar or 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 for 9mins
Close Grip Bench Press x 5 reps
C. 2-3 Sets
10-12 Glute Bridge Single Arm DB Floor Press;
Rest 30sec
10 Elbow out DB Row/side
rest 60s
D. 2 sets:
10 single leg glute bridge/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 Sets
Bike 15sec @ HIGH EFFORT
Rest 15sec
5 Burpee + Box Jumps
Rest 15sec
12 Drop Squats
rest walk 60
C. Romanian Deadlift 3x5@3131 Tempo
Rest 2min between sets
D. 2-3 Sets
6-8 Hand Supported Rear Foot Elevated Split Squat
Rest 30s
8-10 DB Z press
Rest 30s
E. Metcon
POWERLIFTING (Week 2)
WORKOUT 1
Prep: 2 sets:
-Pallof Hold x 30sec/side
-Monster Band Walk. to fatigue
A. Back Squat build to a conservative 8RM (72-75%) then drop 10% for 2x8
B. RDL3x8 (3-4 reps in the tank)
C. Barbell Shoulder Press 3x8 (3-4 reps in the tank)
WORKOUT 2
A. Close Grip Bench 3x6-8@ 70-75%
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. Trap Bar Deadlift 3x6@75%
B. Front Squat or SSB 3x8 (leave 3-4 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 2)
*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 Front Squat @30X0 Tempo
Rest 30sec
Max Cyclist Goblet Squat in 20sec - FAST REPS
rest 2-3min
B. 3 sets:
8-10 DB Romanian Deadlift
rest 30s
8-10 Nordic Hamstring Curl
rest 30s
12-15 Seated Calf Raise
rest 60s
WORKOUT 2
PREP: 2 sets:
-5 windmill/side
-20m overhead carry/side
-20s low bear crawl
A. 3 sets:
1-1/4 Close Grip Bench Press; 30X0; 4.4 (10sec rest between 4's)
rest 30sec
Max Ring Push Up in 20sec
rest 2-3mins
B. 3 sets:
4.4 Lean Away Pull Up; 30X0
Rest 30sec
Max T Bar Row in 20sec
C. 2 sets:
10-15 Tall kneeling Tricep Extensions
rest 30s
10-15 Incline Bench Leg Raise or Banded Reverse Crunch
rest 30s
WORKOUT 3
PREP: 2 sets:
-15s chin over bar hold
-10 scapular pull ups
- 2 wall walks with 10s hold at top
A. 3 sets:
4.4 Deficit Sumo or Hybrid Deadlift @30X0
rest 30sec
Max KBS in 30s in 30sec
rest 2-3min
B. 3 sets, Rest 45s between exercises:
6-8 Reps 1+1/4 Cyclist Goblet Squats
8 Alternating Drop Lunge/side
C. 2 sets:
10-15 Bent Over Reverse Dumbbell Fly
Rest 30sec
10-15 seated hammer curls
Rest 30s
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