Weekly Workouts for August 15th
TRAINING GENERAL
WORKOUT 1
A. Prep 2 Sets
Weighted Hollow Hold x 20-30sec
Feet Elevated Side Plank Hip Taps x 15/side
Poliquin Step Up x 10-15/leg
B. 3-4 sets:
3 Back Squat
rest 30sec
10 Goblet Cyclist Squat
rest 90
C. Every 90seconds x 5 Sets
4 Goblet Kickstand Pistol Squats/leg
8 Weighted or Bodyweight Hanging Knee Tucks
D. 3 Sets
2.2 MIxed Grip Pull ups (switch grip after 2 reps)
Rest 30sec
Max banded face pulls 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 2:00 x 5 Sets
3-5 Close Grip Bench Press
C. 2-3 Sets
20-24 Alternating Glute Bridge DB Floor Press;
rest 30sec
20-24 Gorilla Dumbbell Elbowing Row
rest 60
D. 2-3 Sets no rest
25 Banded Tricep Overhead Extensions
20 Skater Band Walk
10 Half Kneeling Chop and lift/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
5 Burpee Box Jumps
rest 15sec
10 light DB Suitcase Jump Lunges
rest 10sec
Row 100/80meters @ High Effort
rest walk 60
C. 3 Sets
4 Romanian Deadlift @31X1 Tempo
rest 30sec
10 Split Stance Cross Body Single-Leg RDL
rest 90s
D. 2-3 Sets
6 DB Z press
Rest 30sec
8 DB external rotation/side
E. Metcon
POWERLIFTING (Week 5)
WORKOUT 1
Prep: 2 sets: Pallof Hold x 30sec/side + Monster Band Walk. to fatigue
A. Back Squat 80%x2 then 3x5@70%
B. RDL3x8 (2-3 reps in the tank)
C. Spoto Press 3x6@65%
WORKOUT 2
Prep 2 sets: 10 banded shoulder extensions +
10 reverse snow angels + 10 plank to down dog
A. Bench Press 3x6-8@67.5-72.5%
B. 3 sets:
12 incline DB Bench
6-10 pull ups
C. 2 sets:
10 DB curls
20s max push ups
WORKOUT 3
A. Deadlift 3x6@75%
B. Front Squat or SSB 3x8 (leave 3-4 reps in the tank)
C. 4 sets: 12 DB row + 15 triceps push downs
D. 3 sets, alternating:
12 *Heavy* KB Swing
30sec Stir the Pot
GAINS
WORKOUT 1
PREP: 2 sets:
14 Jumping Lunges
20s Bear Crawl
Row 8-12 Calories
A. 3-4 Sets
2.2.2 Back Squat @30X0 Tempo
Rest 10sec
Max KB Sumo Jump Squat in 20s
Rest 2min
B. 2 sets:
10-12 Romanian Deadlift; 3111
Rest 45sec
20 Banded Hamstring Curl
Rest 45sec
14 Seated Calf Raise
WORKOUT 2
PREP: 2 sets:
15sec Chin Over Bar Hold
10 Scapular Pull Ups
10 Bench Dips
A. 3 sets:
2.2.2.2. reps 1-1/4 Close Grip Bench Press @30X0 Tempo
rest 20sec
Max Dips in 20s
rest 2min
B. 3 sets:
2.2.2.2 Pronated Lean Away Strict Pull Up
rest 15sec
Max KB high pull in 20s
rest 2min
C. 2 sets:
8 DB Upright Row to Overhead Press
8 Foot Elevated DB Single Leg Glute Bridge
WORKOUT 3
PREP: 2 sets:
6 Low Switch Goblet Cossack Squat
30s Tall Plank Knee to Elbow
15 band straight arm lat pull downs
A. 3-4 sets:
2.2.2.2 Deficit Sumo Deadlift (10sec rest between 2's)
rest 20sec
Max Dual KB Clean or swings in 30s
rest 2min
B. 2 Sets
8-10 reps 1-1/4 Cyclist Goblet Squat
rest 45sec
18 Alternating Suitcase Drop Lunge
rest 45sec
C. 2 Sets
6 Half Kneeling Filly Press
20 Dumbbell Pull-Over
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