Weekly Template Workouts for Aug 31 2020
TRAINING GENERAL
WORKOUT 1
A. 20s work/ 10s rest x 3 sets:
- prisoner squats
- inchworms
- single leg RDL bodyweight L
- single leg RDL bodyweight R
B. Back squat 4x6 (up from week 4)
C. 4 sets alternating:
10 poliquin step up/side
30-45s weighted wall sit
D. Metcon
WORKOUT 2
A. 20s work/10s rest x 3 sets:
- glute bridge floor press
- super plank
- yoga push-up
- banded pull apart
B. Bench press 3x6 (up from week 4)
C. 3 sets:
5 pull ups
10 dumbbell floor press
D. Metcon
WORKOUT 3
A. 20s work/10s rest x 3 sets:
- side plank R
- side plank L
- kb RDL
- walking hip airplanes
B. Deadlift 4x6 (up from week 4)
C. 4 sets alternating:
10 lat pull downs
12 hammer curls
14 sit-ups (controlled tempo)
D. Metcon
COMPETITION
*Do these three workouts + the FBOMB or Flow Class, depending how your recovery feels.
WORKOUT 1
PREP, 2 sets:
-facepulls with band x 10-20
-shoulder pass throughs x 20
A. Split Jerk Practice. 5x3 @ 75-80%
B1. Push Press 3x6-8, rest 90sec
B2. Chin-ups [4010] 3 x AMRAP, rest 90sec
C. 6min AMRAP:
-strict HSPU [3010] x AMRAP
-ring rows [3010] x AMRAP
D. Group Metcon
WORKOUT 2
PREP: 2 sets:
-30sec groiners per side
-20 glute bridges
-20 shoulder pass throughs
-10 OH squat with empty bar [4020]
A. Hang Snatch. 6x3 @ 75%, rest 60-90s
B. Back Squat 3x6-8, rest 90sec *leave 2 reps in the tank
C. Split Stance Deadlift 3x10/side. rest 30-45s between sides.
D. Group Metcon
WORKOUT 3
PREP: 2 sets:
-10 push-ups [4010]
-10 ring rows with 3sec hold
-30sec handstand hold against wall
A. 4 sets: Bench Press 4-6reps + 8-12 toe to bar, rest 2mins
B. 4 sets:
B1. Ring Dips [3010] x 4-6, rest 30s
B2. Snatch Grip RDL x 8reps, rest 30s
B3. Yates Row [3012] x 6-8reps, rest 30s
*use straps if needed
C. Plank on Rings. 2xALAP. rest 60s
D. Group Metcon
POWERLIFTING
WORKOUT 1
A. 3 sets
20s bottom of squat hold w/ kb
30s deadbug legs only, holding kb
20s wall squat*
*focus on perfect posture*
B. Back squat
4x4 up from last week
C. Close grip bench press
3x8 reps
D. 3 sets
20 db glute bridge
20 calf raises off plate
WORKOUT 2
A. 3 sets
20s bottom of push up hold
30s foot elevated glute bridge
20s superman hold
B. Bench press
4x4 up from last week
C.Front squat
3x8
D. 3 sets for max reps
-30s pec fly
-30s db push press R
-30s db push press L
WORKOUT 3
A. 3 sets
20s start position hold (empty bar)
30s RDL w/ 2s pause at knee
20s pallof press/side
B. Deadllift
4x4 up from last week
C. Chin up
3-3-3-3
*make harder each set*
D. 4 sets
45s on 15s rest
-bird dog
-med ball plank (use slam ball)
-russian twist
GAINS
NEW 4-WEEK TRAINING PHASE STARTS THIS WEEK.
On main exercises, start with a weight that’s about 60% of 1RM. Increase weight in the next workout ONLY if you can complete all prescribed reps + sets with good quality at your starting weight.
*Recommendation: Space these workouts through the week and add a Flow Class if able. No more than two workouts in a row before a rest day.
WORKOUT 1
PREP: 1 set:
-10 PVC bench press drill
-10 tempo push-ups (great shoulder position)
-10 ring rows
A1. Bench Press 7x10 [4010], rest 90s
A2. Ring Rows 7x10 [4010], rest 90s
*substitute chin-ups if you're able to maintain great back engagement throughout and can get 10 reps, on tempo, for at least the first 3 sets.
B1. Dumbbell Pec Flys 2x10-15, rest 60sec
B2. Ring Rows 2xAMRAP, rest 60sec
C. Hollow Body Hold with Foam Roller 2xALAP per side. Rest 30sec between sides.
WORKOUT 2
PREP: 1 set:
-8/8 cossack squats
-X-band walk, 5 per direction to fatigue
-bodyweight squat with 5sec hold in bottom x 10
A1. Back Squat 6x10 [4010], rest 90sec
A2. Prone Hamstring Curl with Band 6 x 8-10 [4010], rest 90sec
B1. Front Step-Down (12-16" box) [3010] 2 x 10-15/side, rest 60sec
B2. RDL 2 x 6-8reps [3010], rest 60sec
C. Pallof Hold 3x45sec/side, no rest,
then immediately into: 1x side plank x ALAP per side.
WORKOUT 3
PREP: 1 set:
-face-pulls iwth band x 12-20
-shoulder pass throughs x 20
A1. Seated-Incline DB Curls 7 x 10 [3010], rest 75sec
A2. Barbell Shoulder Press 7 x 10 [4010], rest 75sec
*sub seated-incline DB press if you have limited shoulder mobility.
B1. DB Curl and Press 2x15-20, rest 45sec
B2. Back Flys with Band with 3sec hold, 2 x 10-15, rest 45sec
C. Dragon Flag 3xAMRAP. rest 45sec
QUANTUM FLOW
WORKOUT 1
A.
2 sets:
-quad stretch against wall x 60sec/side
-20 shoulder pass throughs
-10 wall facing wall slides
-self massage x 40sec per side into arm pit:
B. DB snatch practice. 5x5/side
*goal = outstanding shoulder position
C. 22mins @ steady pace:
-Hawaian Squat x 6/side
-DB Snatch x 5/side (moderate weight)
-Slow tempo Shoulder x8/side Taps
-Row 500m
WORKOUT 2
A. 5mins windmil practice
B. 15mins:
-8 windmlls per side (weight in low hand)
-Ring Row Hold (top positon) x ALAP
-Ring Support Hold x ALAP
-50 or 100 single skips
C. 12mins of loving your glutes:
-glute stretch x 45sec/side
-Side of Body Stretch x 30sec
-glute self massage x 45sec/side