Weekly Workouts September 6th
TRAINING GENERAL
WORKOUT 1
A. Prep 2 Sets
10 90/90 with thoracic rotation
30s Single Leg Glute Bridge hold/side
3. Toes Elevated Bodyweight Jefferson Curl x 5
B. 3x6 Deadlift @3131 Tempo.
Rest 2min between sets
C. 3 Sets
12-15 Cyclist Goblet Squat
Rest 30sec
20-30s Adductor Side Plank/side
Rest 60
D. 2 Sets
30s Flutter kicks
15 Single Leg Hip Thrust/side
WORKOUT 2
A. Prep 2 sets:
10 Scapular Pull-ups x 10
5 Yoga Pushup
5 Windmill /side
B . 3-4 Sets
8 Overhead Shoulder Press @31X1 Tempo
Rest 30s
8 Single Arm DB Row/side
Rest 60
C. Every 75 Seconds x 6 Sets
Odd Sets - 10-12 DB Bench Press
Even Sets - 10-12 DB Pull-Over
D. 2 Sets
6-8 Half Kneeling Press/side, 3s lowering
Rest 30s
30-40s Single Arm KB Rack Carry
WORKOUT 3
A. Get Warm: 2 Sets
200m Run
20 Bodyweight Squats
200m Run
20 Hanging Knee Tucks
200m Run
20sec Side Plank/side
B. 3 Sets
6 Front Squat @31X1 Tempo
Rest 30s
4-8 Pull Up @31X1 Tempo
Rest 2mins
C. 2-3 Sets
8-10 Banded Suitcase Split Squat/side
Rest 30s
30-45s DB Side Plank/side
Rest 60
POWERLIFTING (Week 8)
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. Paused Bench Press 86-88%x2 then 78%x3x5
B. Wide Grip (half handwidth wider) 72.5%x3x5
C. Pendlay Row 3x8
D. 2-3 sets:
10 swiss ball hamstring curls
Rest 30sec
30s Banded Dead Bug
WORKOUT 3
A. Deadlift Build to a conservative 3RM
B. 3 sets: 5 Front Squat or SSB 3x5 (leave 2-4 reps in the tank) 6-10 Pull ups
C. 4x8 Incline DB Bench
D. 3 sets, alternating: 10 DB Curl + 10 Chest Flys
GAINS
WORKOUT 1
PREP: 2 sets:
10 Single Leg RDL R
10 Reverse Lunge R
10 Single Leg RDL L
10 Reverse Lunge L
A. 3-4 Sets
8-10 Rack Pull @21X1 Tempo
Rest 60s
6-8 Kickstand Goblet Squat/side
Rest 60s
B. 3 sets:
8-10 Deficit RDL @30X1 Tempo
Rest 60s
10 Standing Single Leg Calf Raise
Rest 60s
WORKOUT 4
Prep: 2 Sets
20s lateral plank crawl/side
20 palms up Band Pull Apart
A. EMOM 12-15mins
1st - 12 KB Gorilla Row
2nd - 8-10 Tall Kneeling KB Horn Curl
3rd - 12 DB Seated Twist (R+L = 1)
B. MOM x 12-15mins
1st - 6 Half Kneeling Chop and Lift/side
2nd - 6 Single Arm Turkish Sit Up/side
3rd - 6 Tall Kneeling Single Arm Press x 6/side
C. 2 sets: 1 min sandbag hold + 5 wall walks + 1 min superman hold. Rest as needed
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:
2.4.6 Wide Grip Bench Press; 30X0; 2.4.6 (Drop Set)
Rest 30s
Max Push Ups in 20s, Fast Reps
Rest 2min
B. 2-3 Sets
10-12 Dumbbell Pull-Over
Rest 60s
14 Alternating DB Bench Press18reps
Rest 60s
20 Banded Triceps Push Down
WORKOUT 3
PREP: 2 sets:
6 KB Sumo Deadlift
5 KBS
20s Rack Carry/side
A. 3 sets:
4.4 Cyclist Front Squat; 30X0
Rest 30sec
Max KB Sumo Jump Squat in 20s
Rest 2 min
B. 2 Sets
10 Nordic Hamstring Curl or physio ball
12 Steps Hamstring March
Max Jump Lunge in 25sec
Rest 60s
C. 2 sets:
4-6 Wide Grip Pull Up
Rest 30sec
Max Dual Dumbbell Row in 25s Rest 30s 8 Seated Arnold Press
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