Weekly Template Workouts for Sep 14 2020
TRAINING GENERAL (week 7)
WORKOUT 1
A. 8 min AMRAP
-10 single leg glute bridge/side
-20 russian twist w/ db
-10 wall squats
-30s L sit hold
B. Back squat 4x4 (up from week 6)
C. -Bulgarian split squat, 3x8/side *up from week 3
-Wall sit. 3 x ALAP
D. Metcon
WORKOUT 2
A. EMOM 8 min:
Min 1: 10-15 slam ball floor press
Min 2: 20 slam ball glute bridge
Min 3: 10-15 supermans
Min 4: Front plank
B. Bench press 3x4 *(up from week 6)
C. 3 sets alternating:
-10 db hammer curls
-10 triceps banded push down
-10 db lateral raise
D. Metcon
WORKOUT 3
A. 8 min AMRAP
-30s farmers hold R/L
-10 inchworms
-15 banded good mornings
-10 banded rows
B. Deadlift 4x4 (up from week 6)
C. 3 sets:
-10 pike or handstand shoulder taps
-1 min hollow hold
D. Metcon
COMPETITION
*Do these three workouts + the FBOMB or Flow Class, depending how your recovery feels.
WORKOUT 1
Movement Prep, 2 sets:-facepulls with band x 10-20-shoulder pass throughs x 20
A. Split Jerk Practice. 2x3@80%, 2x2@85%, 2x1@90%
B1. Push Press 3x4-6, rest 90sec
B2. Chin-ups [4010] 3 x AMRAP, rest 90sec
C. 9min AMRAP:
-strict HSPU [3010] x AMRAP
-tall kneeling alternating DB press x 7-10/side
-ring rows [3010] x AMRAP
-supine no money drill x 15
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. 2 Hang Snatch + 2 snatch pick-up drill. 5 sets starting at 75%, rest 90s
B. Back Squat 3x4-6, rest 90sec
*at 5-10lbs from last week
C. Split Stance Deadlift 3x10/side. rest 30-45s betwen sides.
D. Group Metcon
WORKOUT 3
PREP: 2 sets:
-30sec groiners per side
-20 glute bridges
-20 shoulder pass throughs
-10 OH squat with empty bar [4020] *focus on not over-extending
A. Hang Clean 6x2 @ 75-80% rest 60-90s
B. 3 sets:
-Bench Press 4-6reps. *try to beat last week. rest 60s
-Bulgarian Split Squat [4010] x 8reps, rest 60s
C. 3 sets:
-Yates Row, no rest
-Ring Rows, no rest
-Band Back Fly x 10+, rest 75s
D. Group Metcon
D. Group Metcon
POWERLIFTING (week 7)
WORKOUT 1
A. 2 sets
45s hollow hold [focus on breathing]
30s 1 and 1/4 squat w barbell
20s bottom of push up hold
B. Back squat 4x3, same or up from last week
[focus on position and feeling strong[
C. Pause bench (2sec hold) 3x6 reps
D. 3 sets alternating:
-10 banded hamstring curl
-10-15 kb single leg extension/side
WORKOUT 2
A. 2 sets
-15 banded good mornings
-10 scap push ups
-5 arms and legs deadbug w 2s pause
*go slow and hold at end range*
B. Bench press 4x3, same or up from last week
*focus on position and feeling strong*
C. Good morning 3x8 reps, rest 90s
D. 3 sets alternating:
-5 wide grip push-ups
-45s ring plank
-10 banded back fly (crossover)
WORKOUT 3
A. 2 sets
45s hollow hold *focus on breathing*
30s RDL
20s bottom of RDL hold
B. Deadlift 4x3, same or up from last week
*focus on position and feeling strong*
C. Bulgarian split squat, 4x8 reps/side, rest 60-90s
D. 3 sets:
-10 hollow rocks
-30s db side plank/side
GAINS
WEEK 3 GOAL: Continue striving to get a few more reps on main exercises. If you got 10 reps all the way across last week, increase weight on that exercise.
*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: 2 sets:
-10 PVC bench press drill
-10 bench press with empty bar with perfect back tension.
A1. Bench Press 6x10 [4010], rest 90s
A2. Ring Rows 6x10 [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.
B. Dumbbell Pec Flys 3x10-15, rest 60sec
C. Hollow Body Hold with Foam Roller 2xALAP per side. Rest 30sec between sides.
WORKOUT 2
PREP: 2 sets:
-30sec groiners per side
-X-band walk, 5 per direction to fatigue
-bodyweight squat with 5sec hold in bottom x 8
A1. Back Squat 6x10 [4010], rest 90sec
A2. Prone Hamstring Curl with Band 6 x 8-10 [4010], rest 90sec
B. RDL 3 x 6-8reps [3010], rest 60sec
C. Pallof Hold 2x45sec/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.
B. DB lateral raise 3x10-15 [3010], rest 45sec
C. Dragon Flag 2xAMRAP. rest 45sec
QUANTUM FLOW
A. TGU sit-up practice. 3x5 per side
B. 4 sets:
-15 supine no money drill
-10 standing shoulder extension with dowel (weighted if able)
-10 shoulder pass throughs
-5 TGU sit-ups per side
C. 18mins:
-Row 250m
-10 plank shoulder touches per side
-forward bend stretch x 6 breaths
-laying toe reach drill x 6reps
D. back pack stretch. 2x45sec/side *if time
QUANTUM CREW WORKOUTS
TUESDAY
WARM-UP. 2 sets:
-monster walk x 60sec
-glute bridge with bodyweight x 40sec
-groiner x 30sec/side
PRACTICE
Tempo back squats (all done together) *coach count out tepmo
[4411]
set 1: empty bar x 8, rest 60s
set 2: add a little x 6, rest 60s
A. 2 sets:
-Tempo Barbell Back Squat [4411] x 6-8, rest 20sec
-Barbell Back Squat (normal tempo) x AMRAP (at same weight as tempo squat, rest 20sec
-weighted glute bridge x 10 reps, rest 3mins
B. 3 sets for time:
-10 burpees
-250/350 row
THURSDAY
WARM-UP. 2 sets:
-ring row hold x 40sec
-shoulder pass throughs x 20
-PVC bench press dril from standing x 10
A. 3 sets:
Min 1: Tall Kneeling DB Press x 8-12, rest 20s
Min 2: DB Incline Press x AMRAP at same weight, rest 20sec
Min 3: Ring support hold x ALRAP OR 30sec hollow body hold, rest 20s
Min 4: Chest supported DB Row on incline bench x 8-10 with 2sec hold at top, rest 90s
B. 10min AMRAP:
-3 chin-ups
-6 push-ups
-6/9cal bike
SATURDAY
WARM-UP:
-glute march against wall x 8/side with 2sec hold at top
-glute bridges x 60sec
-med ball rotational throws x 10/side
-glute march against wall x 8/side with 2sec hold at top
-Hip Thrust x 60sec
-med ball rotational throws x 10/side
A. 4 sets, EMOM:
min1: weighted hip thrust x 10reps
min 2: farmers march in place with 1sec hold at top of each step x 10/side
min 3: rotating plank x 40sec, slow tempo
min 4: single leg skipping x 40sec, alternating legs as you choose
B. 12mins for quality:
-10 med ball rotational throws per side (lighter ball)
-10 ball slams (heavier ball) (engage glutes as early as you can)
-20 jumping jacks