Weekly Workouts for August 29th
TRAINING GENERAL
WORKOUT 1
A. Prep 2 Sets
30-40s Hollow Rocks
10 Cobra Tall Kneeling to Standing
15 Side Plank Hip Taps
B. 4 sets:
2 Back Squat (increase weight on each working set)
Rest 30sec
12 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
5 Pull up negatives
Rest 30sec
Max palms up band pull aparts in 30s
WORKOUT 2
A. Prep 1 set:
-10 banded shoulder extensions
-10 reverse snow angels
-10 plank to down dog
B . EMOM 8 sets:
2 Close Grip Bench Press @30X1 Tempo (hands just inside shoulders)
C. 2-3 Sets
16 Alternating Glute Bridge DB Floor Press
Rest 30sec
Max Bar hang
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
0.3/0.4 mile bike
10 sprawls
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 7)
WORKOUT 1
Prep: 2 sets: Pallof Hold x 30sec/side + Monster Band Walk. to fatigue
A. Back Squat 88%x2 then 80%x3x5
B. Deadlift against bands 3x4 (2-3 reps left in the tank)
C. Spoto Press 3x6@72.5%
WORKOUT 2
Prep 2 sets: 10 banded shoulder extensions +
10 reverse snow angels + 10 plank to down dog
A. Bench Press 80%x2 then 70%x3x5
B. Wide Grip (half handwidth wider) 3x5 @ 67.5%
C. Pendlay Row 3x8
WORKOUT 3
A. Deadlift 4x3@80%
B. Front Squat or SSB 3x5 (leave 2-4 reps in the tank)
C. 3 sets: 16 Gorilla Row + 15 Tate Press
D. 2-3 sets:
10 swiss ball hamstring curls
Rest 30sec
30s Banded Dead Bug
GAINS - last week of this cycle
WORKOUT 1
PREP: 2 sets:
12 Goblet Curtsy Squat
30sec Tuck L Sit or L Sit
5 Burpee Broad Jump for Max Distance
A. 3-4 Sets
2.2.2 Front Squat (rest 10sec between doubles)
Rest 10sec
Wall Ball Bear Hug Jump Squat 20/14lbs Wall Max reps in 20sec
Rest 2-3mins
B. 2 sets:
12-14 RDL, 3s lowering
Rest 30sec
20 seated banded hamstring curls/side
Rest 30sec
20 Seated Calf Raise
Rest 90s
WORKOUT 2
PREP: 2 sets:
20s Ring Row Hold
10 Scapular Ring Rows
20s Ring support hold
5 Ring Dip Negatives (3-5sec down, jump back to top)
A. 3 sets:
1-1/4 Close Grip Bench Press1.2.3 Reps 6 reps per set as a drop set
rest 10sec
Max Banded Push-Up in 20sec
Rest 2min
B. 3 sets:
5 Lean Away Pull Up
rest 10sec
Max Pendlay Row in 20s (115/75lbs)
Rest 2min
WORKOUT 3
PREP: 2 sets:
6 Single leg squat to box/bench
8-10 Rower Pike Up
10/8 Calorie Row
A. 3-4 sets:
1.2.3 reps Deficit Sumo Deadlift. Drop set
rest 10sec
Max Dual KBS in 30s
rest 2min
B. 2 Sets
10 reps 1-1/4 Cyclist Goblet Squat
20 Alternating Suitcase Drop Lunge
Rest 30sec
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