Weekly Template Workouts for Aug 10 2020
TRAINING GENERAL
WORKOUT 1
A. 3 sets
30s wall sit
20-30s captain morgan/side
5 barbell back squat
*start at empty bar and use these 3 sets to
build to working weight
*B. Tempo back squat [31x1]
3x6 reps @ 10 rep weight from last week
rest 90s-2 mins b/w sets
C. Goblet step-up
4x8 reps/side
rest 1 min b/w sets
D. Metcon.
WORKOUT 2
A. 3 sets
20s top of push-up hold
20s bottom of push-up hold
30s glute bridge hold
30s supinated banded pull aparts
B. Tempo Bench [3xx1]
3x4-6 reps @ 8 rep weight last week
rest 90s b/w sets
C. 3 sets alternating
8 x db half kneeling press/side
30s pallof press/side
D. Metcon
WORKOUT 3
A. 3 sets
10 deadbug
8 single leg db RDL/side
6 banded lat pull down w/ 3s hold
B. Tempo RDL [31x1]
3x8 reps @ 10 weight from last week, or a bit lighter
rest 2 min b/w sets
C. Pull-up
3x5 reps
D. Metcon
COMPETITION
WORKOUT 1
A. Trap Bar Deadlift 3x8
B. 5 sets:
-AMRAP HSPU 3-sec lowering phase
-Ring Rows with 1sec pause at top
-RDL with snatch grip x 8reps
C. Group Metcon
WORKOUT 2
A. 3 sets:
-DB Press x 8-12, rest 20sec
-DB Bench Press x AMRAP at same weight, rest 20sec
-AMRAP tempo push-ups, 3sec lowering phase, rest 2mins
B. Paused Front Squat 4x6, rest 90-120sec
C. Group Metcon
WORKOUT 3
A. Hang Power Clean 8x3 EMOM @ 65%
*goal is get back into lifting after time off and practice technique.
B. 4 sets, minimal rest between exercises:
-Pull-ups with 3sec lowering phase x 6-8reps
-Pallof Hold x 30sec/side, as hard as possible
-RDL x 7 reps with 3sec lowering phase
-Front Plank on Rings x ALAP (maintain hollow position)
C.
Group Metcon
POWERLIFTING
WORKOUT 1
A. 3 sets
5 x kang squat
30s wall sit
30s hollow hold
B. Back squat
5x5 reps
*up 5-10lbs from last week*
C. Dumbbell bench press, 3x8 reps
D. 3 sets alternating
10 box jumps
1 min front plank
rest 1 min b/w sets
WORKOUT 2
A. 3 sets
30s pallof hold/side
5 single leg glute bridge/side
8 barbell bench press empty
*focus on bar path*
B. Bench press
5x5 reps
*up 5lbs from last week*
C. Double KB/DB front rack squat
4x8-10 reps
D. 8 min AMRAP
10 hollow body lat pull-down
5-10 push-ups
5-10 pull-ups
A. 3 sets
10 bird dog
20-30s db/kb farmer carry hold/side
8 barbell RDLB. Deadlift 5x5 reps
*up 5-10lbs from last week*C. Bulgarian split squat
4x8 reps/side
rest 60-90sD. 3 sets
10 ab wheel roll outs
10 superman w/ 2s hold at top
GAINS
WORKOUT 1
A. 3 sets:
Tempo Bench Press (6sec lowering) x 2-4, rest 20sec,
Normal Bench Press (same weight, no specific tempo) x AMRAP, rest 20sec,
pec flys x 12+, rest 3mins
B. 3 sets:
-RDL x 6 reps, rest 20s
-Banded Hamstring Curls x 8-10reps, rest 20
-KB Swings x 20 reps,r est 3mins
C. 4 sets:
-banded triceps push downs x AMRAP (12+), rest 45sec.
D. 2 sets:
-Tuck hold on rings x ALAP (intent: engage lower abs)
WORKOUT 2
A. Dumbbell shoulder press 1 x 20 reps (warm-up set for blood flow).
B. 3 sets:
-Barbell Press x 4-6reps, rest 20s
-DB Shoulder Press x 8-12 reps with 3sec lowering phase, rest 20s
-DB Lateral Raise x 10-15reps, rest 2mins
C. 1 1/4 Squats. 3x10 reps, rest 2mins
D. 2 sets, no rest
-poliquin step downs x 15-25/side
-Hollow body hold x ALAP
WORKOUT 3
A. 4 sets:
-Chin-ups x 3-6, rest 20sec
-Ring Rows x AMRAP with 3sec hold at top, rest 20sec
-Seated Band Row x 10+ AMRAP, rest 2-3mins
B. 3 set:
-DB Hammer Curls x 8-12, 3sec lowering phase. Rest 20sec between sets.
-Banded Biceps Hammer Curls. xAMRAP. rest 90sec between sets.
C. barbell hip thrust 3 x 10-15, rest 60sec
D. 2 sets, minimal rest
-single leg RDL x 10/side (weighted if able)
-Pallof Hold x 45sec
QUANTUM FLOW
WORKOUT 1
10mins:
-Founder Hold to fatigue
-10 downward dog into low bear crawl. Hold top and bottom for 6-8sec
-mini-band side shuffle to fatigue
20mins:
-Bike 15/30cal
-med ball side throws/rotational throws against wall, 10/side
-15-30 single leg skipps per side
-L-Sit Hold x ALAP
WORKOUT 2
5mins: windmill practice
25mins
-deadbug with foam roller - LEFT
-ring support hold x ALAP
-deadbug with foam roller - RIGHT
-ring support hold x ALAP
*if ring support if rock solid, attempt tuck or l-sit hold
5mins:
-5-8 groiner push-ups per side
-supine toe reach with dorsi flexion x 5 reps (hold top for 3-5sec)
-15 shoulder pass throughs
-15 dowel pull backs