Weekly Workouts September 12th
TRAINING GENERAL (week 2/6)
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. 3x4 Deadlift @3131 Tempo.
Rest 2min between sets
C. 3 Sets
10-12 Cyclist Goblet Squat, 3s lowering
Rest 30s
20-30s Side Star Plank/side
Rest 60-90s
D. 2 Sets
20 L Crunch (weighted if possible)
12-15 Foot Elevated Single Leg Glute Bridge/side
WORKOUT 2
A. Prep 2 sets:
10 Scapular Pull-ups x 10
5 Yoga Pushup
5 Windmill /side
B . 3-4 Sets
8-10 DB or BB Floor press @20X1 Tempo
Rest 30s
8-10 Single Arm DB Row/side
Rest 60
C. Every 75 Seconds x 3 Sets
Odd Sets - 10-12 Incline Dumbbell Bench Press
Even Sets - 10-12 Bulgarian Ring Row
D. 2 Sets
10 Banded Split Squat
Rest 30s
15 Clamshell Side Plank Hip Thrust
Rest 60
WORKOUT 3
A. Get Warm: 2 Sets
0.2/0.3 mile Bike
10 Sprawls
0.2/0.3 mile Bike
15 V Ups
0.2/0.3 mile Bike
20 Walking Lunges
Rest 90s
B. 3 Sets
5 Front Squat @31X1 Tempo
Rest 30s
4-8 Chin ups, 3s lowering
Rest 2mins
C. 2 Sets
8-10 Half Kneeling DB press/side
Rest 30s
30s Single Arm Farmers March/side
POWERLIFTING (Week 10)
WORKOUT 1
Prep: 2 sets: Pallof Hold x 30sec/side + Monster Band Walk. to fatigue
A. Back Squat 90%x2 then 82%x3x5
B. Deadlift against bands 3x3 (1-3 reps left in the tank)
C. Spoto Press 3x6@75%
WORKOUT 2
Prep 2 sets: 10 banded shoulder extensions +
10 reverse snow angels + 10 plank to down dog
A. Paused Bench Press 90%x2 then 82%x3x5
B. Wide Grip (half handwidth wider) 77.5%x3x5
C. Pendlay Row 3x6
D. 2-3 sets:
10 swiss ball hamstring curls
Rest 30sec
30s Banded Dead Bug
WORKOUT 3
A. Deadlift 4x3@92.5% of last week's 3RM
B. 3 sets: 5 Front Squat or SSB (leave 1-3 reps in the tank) 6-10 Pull ups
C. 4x8 Incline DB Bench
D. 3 sets, alternating: 10 DB Curl + 10 Chest Flys
GAINS (week 2/6)
WORKOUT 1
PREP: 2 sets:
20 Long Step Bodyweight Walking Lunges
15sec Split Stance Pulse/side
A. 3 Sets
8-10 Barbell Hip Thrust
Rest 60s
6-8 Goblet Cossack Squat
Rest 60s
B. 3 sets:
3 Sets
8-10 Seated DB Good Morning
Rest 60s
15 Seated Calf Raise
Rest 60s
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 Close Grip Bench Press
Rest 30s
Max Narrow Grip Parallette Push Ups in 20s
Rest 2-3mins
B. 2-3 Sets
8-10 DB Elbow out Row
Rest 60s
14-18 Incline Alternating DB Bench Press
Rest 60s
15-20 DB 90/90 Triceps Extensions
C. 2 Sets
10 weighted hanging knee raise
Rest 30s
15-20 Pull-Over
WORKOUT 3
PREP: 2 sets:
6 KB Sumo Deadlift
5 KBS
20s Rack Carry/side
A. 3 sets:
4.4 Cyclist Back Squat (10sec rest between 4's)
Rest 30s
15s Max reps Leg Behind Goblet Squat
Rest 2-3mins
B. 2 Sets
10-12 Barbell Glute Bridge
Rest 60s
8-10 GHD Hip Extension
Rest 60s
Max Box Jump in 30s (Step Down)
C. 2 sets:
4-6 Narrow Grip Chin Pull Up
Rest 30sec
Max Dual Dumbbell Row in 25s Rest 30s 8 Seated Arnold Press
WORKOUT 4
Prep: 2 Sets
20s lateral plank crawl/side
20 palms up Band Pull Apart
A. EMOM x 12-15mins
1st - 10 Pendlay Row
2nd - 12 Crush Grip DB Curl
3rd - 10-12 Tuck Up + V Up
B. EMOM x 12-15mins
1st - 12 Tall Kneeling Alternating DB Press
2nd - 12 Banded Reverse Crunch
3rd - 12 Alternating DB Plank Rows
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