Weekly Workouts for August 22nd
TRAINING GENERAL
WORKOUT 1
A. Prep 2 Sets
20-30s Weighted Hollow Hold
15 Adduction Bias Side Plank Hip Taps
15 Poliquin Step Up
B. 3 sets:
2 Back Squat
Rest 30sec
12 KB Front Rack Cyclist Squat
Rest 90
C. Every 1:30 x 5 Sets
8 KB Rack Box Step Up
8 Toes to Bar or Hanging Knee Tucks
D. 3 Sets
6 mixed grip pull ups (switch grips after 3 reps)
Rest 30sec
Max band face pulls in 30s
WORKOUT 2
A. Prep 1 set:
-10 banded shoulder extensions
-10 reverse snow angels
-10 plank to down dog
B . Every 90sec x 6 Sets
2-4 Close Grip Bench Press @30X1 Tempo (hands just inside shoulders)
C. 2-3 Sets
16 Alternating Glute Bridge DB Floor Press
Rest 30sec
16 Gorilla Elbow out 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
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, easy pace
6 Box jump overs
12 Switch Lunges
Bike 0.1/0.2 Miles
Rest walk 60
C. 3 Sets
3 Romanian Deadlift @31X1 Tempo
Rest 30sec
12 Hamstring March Steps
Rest 90s
D. 2-3 Sets
6 DB Z press
Rest 30sec
8 DB external rotation/side
POWERLIFTING (Week 6)
WORKOUT 1
Prep: 2 sets: Pallof Hold x 30sec/side + Monster Band Walk. to fatigue
A. Back Squat 86%x2 then 3x5@78%
B. Deadlift against bands 3x4 (3 reps left in the tank)
C. Spoto Press 3x6@70%
WORKOUT 2
Prep 2 sets: 10 banded shoulder extensions +
10 reverse snow angels + 10 plank to down dog
A. Bench Press build to a heavy 8RM (75-77%) then drop 10% for 2x8
B. 3 sets:
8 incline DB Bench
6-10 pull ups
C. 2 sets:
10 DB curls
20s max push ups
WORKOUT 3
A. Deadlift 3x6@77.5%
B. Front Squat or SSB 3x8 (leave 2-4 reps in the tank)
C. 4 sets: 16 Gorilla Row + 15 Tate Press
D. 3 sets, alternating:
12 *Heavy* KB Swing
30sec Stir the Pot
GAINS
WORKOUT 1
PREP: 2 sets:
14 Jumping Lunges
20s low 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 20sec
Rest 2min
B. 2 sets:
12 Seated DB Good Morning
Rest 30sec
14 Hamstring March Steps
Rest 30sec
WORKOUT 2
PREP: 2 sets:
15sec Chin Over Bar Hold
10 Scapular Pull Ups
10 Bench Dips
A. 3 sets:
1.2.3 Incline Wide Grip Bench Press DROP SET
R10sec
Max Clapping Push Ups in 20s. use band as needed
Rest 2min
B. 3 sets:For Time
5 Chin ups (weighted if possible)
Max sumo deadlift high pull in 20s
10 Front plank with band pull/side
WORKOUT 3
PREP: 2 sets:
6 Low Switch Goblet Cossack Squat/side
30s Tall Plank Knee to Elbow
15 Straight arm banded lat pull down
A. 3-4 sets:
1.2.3 Conventional Deadlift DROP SET (10sec rest between reps)
Rest 10sec
30s Max KBS
Rest 2min
B. 2 Sets
10 1-1/4 KB Front Rack Squat
12 Hand Supported Rear Foot Elevated Split Squat
C. 2 sets:
10-15 rear delt flys
15 crush grip triceps extensions
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