Weekly Template Workouts for Sep 21 2020
TRAINING GENERAL (week 8)
WORKOUT 1
A. EMOM , for 5mins, complete: 10 prisoner squats + 20 mountain climbers
B. Tempo back squat [53x1]
3x4 (same or slightly more than week 7)
C. Lateral box step up 4x6/side *up from week 4
D. Psoas march 3x45s
E. Metcon
WORKOUT 2
A. 2 sets, no rest:
30s no money drill
30s banded press R/L
30s tempo bench w/ empty bar
B. Tempo Bench [43x1]
3x4
(same or slightly more than week 7)
C. Dumbbell bench press. 4x8 reps *up from week 4
Dumbbell side plank
3x30-45s/side
WORKOUT 3
A. 2 sets
30s kb tempo RDL
30s kb swing
30s bottoms up kb hold R/L (at 90 degree)
B. Tempo RDL [53x1]
3x4 (same or slightly more than week 7)
C. 3 sets alternating:
-45s seated barbell overhead hold
-6 push up negatives
*make them more challenging than week 4. Add
weight or go slower*
COMPETITION
*Do these three workouts + the FBOMB or Flow Class, depending how your recovery feels.
WORKOUT 1
PREP: 2 sets:
-30sec groiners per side
-20 glute bridges
-20 shoulder pass throughs
-10 OH squat with empty bar [4020]
A. High Hang Snatch (at 'pockets') + Mid Hang Snatch (just above knee) + full snatch. 6 sets between 75-85%, rest 60-90s
B. Back Squat 4x3-4, rest 90sec
*at 5-10lbs from last week
C. Split Stance Deadlift 3x10/side. rest 30-45s betwen sides.
D. Group Metcon
WORKOUT 2
PREP, 2 sets:-facepulls with band x 10-20-shoulder pass throughs x 20
A. Tall Jerk: 3x5, rest 60s
B. 4 sets: 3 Push Press + 2 Split Jerk, rest 90sec
C. 9min with minimal rest:
-Chin-ups [4010] x 4-6
-Bent-over Barbell Row (palms up) x 8-10
-supine no money drill x 15
-Hollow Body hold x 45s
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. 2 Hang Clean + 1 Full Clean. 5 sets @ 75-80%
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:
60sec AMRAP: strict HSPU
60sec AMRAP: DB Overhead Reverse Lunges, alternating
-Pallof Hold RIGHT
-Pallof Hold LEFT
D. Group Metcon
POWERLIFTING (week 8)
WORKOUT 1
A. 6 min AMRAP
-10 side plank rotation/side
-5 inchworms
-10 goblet squats
-10 banded overhead press
B. Back squat 3x3
up from last week
C. Close grip bench press
3x6 reps
D. 3 sets alternating, no rest:
-20 db glute bridge
-15-20 single leg calf raise/side
WORKOUT 2
A. 6 min AMRAP:
10 bodyweight hip thrusts
10 banded lat pull down with slow return
8 reverse crunch on bench
8 empty bar bench
B. Bench press 3x3
up from last week
C.Front squat, 3x6
D. 3 sets for max reps
-30s pec fly
-30s db push press R
-30s db push press L
WORKOUT 3
A. 6 min AMRAP
10 palloff press/side
10 slow shoulder taps
10 single leg hip hinge/side
B. Deadlift 3x3, up from last week
C. Pull-up
3-3-2-2-1
D. 4 sets alternating. 45s on 15s rest
-bird dog
-tuck or L sit or boat pose
-russian twist
GAINS
WEEK 4: Final week of this cycle! We know it’s been a lot of sets and reps! Push it hard this week one more time with challenging weights and you’ll get a new series of workouts and a bit of a break next week.
*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 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. (if time) Hollow Body Hold with Foam Roller 2xALAP per side. Rest 30sec between sides.
WORKOUT 2
PREP: 1-2 sets:
-30sec groiners per side
-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
B. RDL 3 x 6-8reps [3010], rest 60sec
C. (if time) Pallof Hold 2x45sec/side, no rest,
then immediately into: 1x side plank x ALAP per side.
WORKOUT 3
PREP: 1 set:
-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. (if time) Dragon Flag 2xAMRAP. rest 45sec
QUANTUM FLOW
A. 4 sets:
-pec stretch with band x 30sec/side
-pec fly x 30s
-lat stretch with band x 30sec (both arms at same time
-straight arm lat pull down with band x 30s
B. 15mins:
-hamstring pulses against band x 15/side
-Barbell RDL x 8 with 3sec hold at bottom (tight core+ active lats!)
-RNT split squat x 8/side (slow tempo)
-15 or 30 single leg skips per side
C. 1 set:
-lat self massage x 45sec/side
-glute self massage x 45sec/side
-adductor self massasage x 45sec/side
D. 2 sets:
-Quad stretch against wall x 45sec/side
-pec stretch with band x 45sec/side
QUANTUM CREW WORKOUTS
TUESDAY
WARM-UP. 2 sets:
-3 scapular pull-ups
-3 pull-ups maintaining back engagement
-6 ball slams
-3 hanging tuck-ups
-6 ball slams
A. 3 sets, alternating between pulling and pushing:
3mins to complete:
-Chin-ups with 3sec hold at top x AMRAP, rest 20s
-Ring Rows with 2sec hold at top, x AMRAP, rest 20s
-Band Pull Aparts, x AMRAP with no stopping, rest
2mins to complete:
-Bench Press x 6-8reps, rest 20
-Bench Press Drop Set (drop 10-20lbs) x AMRAP, rest 90sec
B. 10min AMRAP:
-8 ball slams
-6 burpees
-4 hanging tuck-up on bars (slow tempo)
THURSDAY
WARM-UP:
-50 jumping jacks
-Groiners x 30sec/side
-glute bridge x 60sec
-bodyweight squats (emphasize squeezing glutes all the way up x 60sec
A. 4 sets, EMOM:
min1: weighted hip thrust x 10reps
min 2: heavy DB goblet squat x 15
min 3: X-Band Walk x 40sec, 3 per side
min 4: deadbug x 30sec
B. 6 sets or 12mins:
-30sec KB Swings
-30sec ring support hold
-30sec bike sprint
-30sec rest
SATURDAY
WARM-UP. 1 set:
3mins skipping practice: coach's choice. then:
-monster walk x 60sec
-glute bridge with bodyweight x 40sec
-groiner x 30sec/side
-glute march against wall x 6right, x6 left
-monster walk x 60sec
-groiner x 30sec/side
-farmer's carry march x 6 steps per side, with 1sec hold at top of each step
PRACTICE
back squats (all done together) *coach it out
set 1: empty bar x 8, rest 60s
set 2: add a little x 8, rest 60s
A. 2 sets:
-Barbell Back Squat x 8, rest 20sec
-Alternating Reverse Lunges (weighted) x 8/side, rest 20s
-Wall sit hold (weighted, goblet squat style, if able) x 45sec, rest 90s
B. 3 sets for time:
-10/20 double unders (or 30 single skips)
-farmers carry march x 10/side
-250/350m row