Weekly Template Workouts for Aug 30 2021
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
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 5x10 [4010], rest 90s
A2. Ring Rows 5x10 [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 5x10 [4010], rest 90sec
A2. Prone Hamstring Curl with Band 5 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 6 x 10 [3010], rest 75sec
A2. Barbell Shoulder Press 6 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