Weekly Workouts for August 8th
TRAINING GENERAL (week 5)
WORKOUT 1
A. Prep 2 Sets
20-30s Bent Knee Hollow Rock
10-15 Patrick Step Up/side
20-30s Adductor Side Plank/side
B. 3 sets:
4 Back Squat @20X1 Tempo
Rest 30s
8 Cyclist Suitcase Squat
Rest 90s
*Final 2 sets of Back Squats should feel like an 8-9 out of 10
C. Every 1:45 x 5 Sets
10 Suitcase DB Box Step Overs
10 Toes to Bar or Hanging Knee Tucks
D. 3 Sets
4-6 Mixed Grip Pull ups
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 2:30 x 4 Sets
4-6 Close Grip Bench Press @30X1 Tempo
C. 2-3 Sets
10-12 Glute Bridge Single Arm DB Bench Press
Rest 30sec
10-12 bent over DB Row (unsupported)
Rest 60s
D. 2 Sets, no rest
10-12 Close Grip Push Up
60sec Single Leg Hip Thrust March (switch leg every few seconds)
30sec Seated Twists
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 7/5 Calories @ HIGH EFFORT
rest 15sec
6 Box Jumps
rest 15sec
10 Alternating Lunge Box Jumps
Rest walk 60s
C. 3 Sets
5 Romanian Deadlift @31X1 Tempo
Rest 30s
8 Split Stance DB RDL/side
Rest 90sec
D. 2-3 Sets
6 DB Z press
Rest 30sec
30-45s Straight Leg Hip Bridge
E. Metcon
POWERLIFTING (Week 4)
WORKOUT 1
Prep: 2 sets: Pallof Hold x 30sec/side + Monster Band Walk. to fatigue
A. Back Squat: build to a heavy 8RM (75-77%) then drop 10% for 2x8
B. RDL3x8 (2-3 reps in the tank)
C. Barbell Shoulder Press 3x8 (1-3 reps in the tank)
WORKOUT 2
Prep 2 sets: 10 banded shoulder extensions +
10 reverse snow angels + 10 plank to down dog
A. Bench Press 3x6-8@60-65%
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 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 4)
WORKOUT 1
PREP: 2 sets:
10 Reactive Box Step Up/leg
20s Crab Walk
Bike 45sec
A. 3-4 sets:
3-4 Sets
3.3 Back Squat @ 30X0 Tempo (6 reps/side, 10s rest between triples)
Rest 20s
12s Max Reps Rear Foot Elevated Split Jump/side
Rest 2-3mins
B. 2 sets:
10 Seated DB Good Morning
Rest 45s
16 Hamstring March Steps
Rest 45s
10 Single Leg Seated Calf Raise
Rest 45s
WORKOUT 2
PREP: 2 sets:
15sec Chin Over Bar Hold
10 Scapular Pull Ups
10 Bench Dips + 10s stretch at end of last rep
A. 3 sets:
2.2.2.2 (8 reps/set, 10s rest between doubles) Incline Wide Grip Bench Press @30X0 Tempo
Rest 20s
Max Parallette Push Up in 20s
Rest 2-3mins
B. 3 sets:
2.2.2.2 Pull Up (weighted if possible)
Rest 15s
Max Dual KB Pendlay Row in 20s
Rest 2-3min
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:
6 cossacks/side
20s adductor side plank/side
10 band pull aparts on your back
A. 3-4 sets:
2.2.2.2 Conventional Deadlift @30X0 Tempo (10sec rest between 2's)
Rest 20sec
Max KBS in 30s (lighter weight)
Rest 2-3mins
B. 2 Sets
8 Reps 1-1/4 KB Font Rack Squat
Rest 45s
10 Hand Supported Rear Foot Elevated Split Squat/side
Rest 45s
C. 2 sets:
6-8 Half Kneeling Filly Press
rest 45s
10-12 DB Pull Over
rest 45s
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