Weekly Template Workouts for Nov 16 2020
TRAINING GENERAL (week 1)
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
3x15 reps/side. rest 30sec between sides.
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 [4011]:
3x6-8 reps
rest 90s b/w sets
C. 3 sets alternating, no rest:
10-15 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]
3x10 reps
rest 2 min b/w sets
C. Pull-ups: 5x6-9 reps [4010]
D. Bent-over DB Row. 2x8-12/side. rest 30s between sides.
E. Metcon
COMPETITION
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
WORKOUT 4
A. Row or Bike. 4 sets: 1000m or 50cals Rest 4mins.
*during rest, if able, spend some time on your favourite top 1 or 2 stretches or mobility drills.
* *Goal = consistent pace across all sets. If anything, you should be able to increase speed over the sets.
B. 10mins @ steady pace:
-Strict toe to bar x 5 [3010]
-Wall ball x 10
-double unders x 20
POWERLIFTING (week 1)
WORKOUT 1
Workout 1
A. Squat 4x8-10 @ 65%, rest 2mins
B. RDL 4x8 (2-3 reps in the tank), rest 90-120sec
C. Overhead Press 4x8 (2-3 reps in the tank), rest 90-120sec
D. Pallof Hold. 3x45sec/side. No rest
WORKOUT 2
A. Bench Press 62.5-67.5% 3x10-12, rest 2mins
B. Incline DB Bench 3x10-15, rest 90sec
C. DB Row 4x10 per side. rest 30s between sides.
D. Tricep Pushdown 4x10
WORKOUT 3
A. Deadlift 75%x3x6
B. Front Squat or SSB 3x8 (leave 2-4 reps in the tank)
C. Close-grip Bench 67.5-72.5% x4x8-10
D. 3 sets, alternating:
-6-10 Chin-ups with 3sec hold at top
-AMRAP Pushups (weighted or rings)
-Deadbug x ALAP
GAINS
*Recommendation: Space these workouts through the week. No more than two workouts in a row before a rest day.
WORKOUT 1
A. 3 sets, alternating exercises. Rest 45sec between exercises:
A1. Yates Row x 8-12
A2. DB Bulgarian Split Squat [4010] x 8-10
B. 3 sets, alternating exercises. Rest 45sec between exercises:
B1. Alternating DB Shoulder Press x 8-12/side [3010]
B2. RDL x 8reps [4010]
*do a couple warm-up sets on the RDL first
C. 2 sets, no rest:
C1. DB Lateral Raise x10-15
C2. Back Fly with Band x 10-15
C3. Pike-ups (feet on rower) [3030] x AMRAP
D. Bike or Row at sustainable pace.
4 sets: 2mins on, 2mins rest.
*during rest, pick one of your favourite stretches to do. Not sure which to try? Ask your coach.
WORKOUT 2
A. 3 sets alternating, rest 45sec
A1. Chin-ups [4010] x 6-8reps
A2. Back Squat [4010] x 6-8reps
B. 3 sets, alternating, rest 45s between exercises:
B1. Bench Press [4010] x6-8reps
B2. Prone Hamstring Curls with Band x 8-12
C. 12mins AMRAP:
-AMRAP unbroken Push-ups
-AMRAP unbroken Ring Rows
-15 KB Swings
WORKOUT 3
A. 3 sets alternating, rest 45s between exercises:
A1. Trap Bar Deadlift x 8reps *leave 3-4 reps in the tank today.
A2. Tall Kneeling Landmine Press [3010] x 12-16reps/side
*do a few warm-up sets on the trap bar first
B. 3 sets alternating, rest 45s between exercises:
B1. Barbell Hip Thrust x 15reps
B2. Bent-over supported DB Row 8-12/side
C. In 12-mins, complete: 10 wall ball + 20 double unders (or 30 single skips). Then rest for the same amount of time it took you to complete the work.
D. 3 rounds, no rest:
-10 slow tempo toe to bar OR hanging knee raise
-Pallof Hold x 40sec/side
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