Weekly Template Workouts for Sep 28 2020
TRAINING GENERAL (week 9)
WORKOUT 1
A. 2 sets
10 box touch down/side
10 cossack squats
10 unilateral deabug/side
10 glute bridge w/ 3s hold
B. Back squat 3x3 (up from week 8)
RPE 8.5
C. Goblet step-up 4x6 reps/side w/ knee raise
rest 1 min b/w sets. *up from last time
D. Poliquin step up 3x10-20 reps
E. 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. Bench press (3x3)
(up from week 8)
RPE 8.5
C. 3 sets, alternating:
-Half kneeling press, 3x6 w/ 3-4s lower
*up from last time
-Pec flys 3x10-12
D. Metcon
WORKOUT 3
A. 3 sets
-8 scap pull-ups
-10 tuck or v ups
-12 barbell goodmorning
B. Deadlift 3x3 (up from week 8)
RPE 8.5
C. Pull-up 4x3 reps, rest 60s
D. Hanging knee raise or strict TTB, 4x8-10
rest 60s
D. Metcon
COMPETITION
*Do these three workouts + the FBOMB or Flow Class, depending how your recovery feels.
WORKOUT 1
PREP: 2 sets:
-30sec groiners per side
-12 RNT split squats per side (band pulls knee inward]
-20 shoulder pass throughs
-10 OH squat with empty bar [4020]
A. Hang Snatch (just above knee) + full snatch. 6 sets @ 80%, rest 60-90s
B. Paused Back Squat [4311] x 3 cluster sets. [2.1.1] with 15sec rest inside of cluster. Rest 2-2.5min between sets.
C. Barbell Hip Thrust 3x10-15. rest 60s betwen sides.
D. Group Metcon
WORKOUT 2
PREP, 2 sets:
-no money drill, to failure
-shoulder pass throughs x 20
A. 3 sets:
-Tempo Bench Press 6-8reps. [4011]. rest 60s
-Pull-ups [4010] x 2-4
B. 3 sets, rest 45s between exercises:
-Chest supported DB Row (both arms together) with 3sec hold @ top on incline bench. x6-9reps
-Incline DB Press x 7-10reps
C. 2 sets, alternating:
-Hanging Knee to Elbow (slow tempo: [3030]) x AMRAP, no rest
-Back flys with band x 8-15 with 3sec hold at back. rest 45-60sec
D. Group Metcon
WORKOUT 3
PREP: 2 sets:
-30sec groiners per side
-RNT Split Squats x12/side
-20 shoulder pass throughs
-10 OH squat with empty bar [4020] *focus on not over-extending
A. 1 Hang Clean + 1 Full Clean + 2 Jerks. 6 sets @ 75-80%
B. Paused Front Squat [3311]. 3x4 reps. Rest 90-120sec
C. 3 sets, minimal rest
8-12 Half Kneeling Filly Press LEFT
8-12 Half Kneeling Filly Press RIGHT
12-16 reps Back Squat Style Pulse Squats
D. Group Metcon
E. 1 set: deadbug x AMRAP
D. Group Metcon
POWERLIFTING (week 9)
WORKOUT 1
A. EMOM x 5
5 air squats
7 frog pumps
9 russian twist *focus on rotation*
B. Back squat 3x3
same or up from last week
*focus on position and feeling strong*
C. Dumbbell bench press
3x6-8 reps
D. 4 sets alternating:
-6 high box jumps (higher than last time)
-10 heavy kettle bell swings
WORKOUT 2
A. EMOM x 5
3 kb press/side + 4 kb front rack squat/side + super plank rest of minute
B. Bench press 3x3
same or up from last week
*focus on position and feeling strong*
C. Double KB/DB front rack squat, 4x6 reps
D. 8 min AMRAP:
-10 hollow body lat pull-down with band
-5-8 push-ups weighted
-5 pull-up negatives (3s lower)
WORKOUT 3
A. EMOM x 5
6 tuck ups + 8 scap pull ups +10 kb swings
B. Deadlift 3x3
same or up from last week
*focus on position and feeling strong*
C. Chin up
3-3-3-3
*1 sec pause at top + at 90 on the way up*
D. 30s on 10s rest x 3 sets
-flutter kicks
-tuck ups
-inchworms
rest 1 min
GAINS
WEEK 1: New cycle starts this week. 1) Keep some reps in reserve this week. Week 1’s purpose is to allow some recovery and to get you familiar with the new exercises. We’ll ramp it up in week 2. 2) For the sets of 100, do them with as little rest as you can. Start with a weight you can do 20-25reps to failure.
*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:
-shoulder extensions with PVC x 15
-standing PVC Bnehc Press drill
A. Bench Press 3x4-6, rest 90s
B. Back Squat 3x4-6, rest 90s
C. 100 band triceps pull downs in as few sets as possible.
D. front plank on low rings. 2xALAP. rest 60s *maintain hollow body position throughout
WORKOUT 2
PREP: 2 sets:
-45sec banded pec stretch per side
-no money drill to failure
A. Yates Row 5x8-10 rest 60s
B. Split Stance Deadlift from low blocks 3x8/side. rest 30-40s between sides
C. 3 sets: Bent-over DB Curls x 15-20reps with 1 drop set to failure. rest 90sec
D. 100 hammer curls with band
WORKOUT 3
PREP: 2 sets:
-overhead lat stretch with band x 45sec/side
-RNT split squat x 8/side, slow tempo
A. Barbell Shoulder Press 3x4-6, rest 90s
B. Incline Bench Lateral Raise 3x10-15 per side. No rest between sides.
C. DB Bulgarian Split Squat [4010] 3x10, rest 30sec between sides
D. 2 sets:
-Barbell Hip Thurst x10-15, rest 20s
-Goblet style squat pulses x 10-15, rest 90s
QUANTUM FLOW
A. 12mins:
-forward bend x 8 breaths
-supine toe touch x 5 reps with 3sec hold
-hawaiian squats x 8/side, slow tempo
-quad stretch x 10 breaths per side
-TFL/lateral line stretch x 8 breaths per side https://www.youtube.com/watch?v=q9ZHa9Fgblw
B. 10mins:
-Weighted Hip Thrust x 10
-Squat Pulse x 10
-One arm plank x 30sec per side (hollow position + active shoulder)
-Pallof Hold x 30sec/side (this should be hard, so pick an appropriate band!)
C. 15mins
-Row 500m @ 75%
-banded pec stretch x 8 breaths per side
-Row 500m @ 75%
-banded lat stretch x 8 breaths per side
QUANTUM CREW WORKOUTS
TUESDAY
WARM-UP
-20s Bracing Drill with fingers in abs in standing.
-30s Bracing Drill with fingers in abs in hip hinge.
-RDL with empty bar (focus on bracing technique)
-30s shoulder pass throughs
-30s shoulder extensions with dowel
-30s Bracing Drill with fingers in abs in hip hinge.
-hybrid stance RDL with empty bar (focus on bracing technique)
-30s shoulder pass throughs
-30s shoulder extensions with dowel
A. 4 sets:
Minute 1: Hybrid Sumo DL x 8reps
Minute 2: Incline DB Bench Press x 8-12
Minute 3: Tempo Push-ups x AMRAP
Minute 4: Rest
B.
Reverse Plank. 2x45sec. rest 45s. *Hold the last set as long as possible.
C. 4 sets for reps/cals:
60sec Wall ball
60sec rest
60sec assault bike
60sec rest
THURSDAY
WARM-UP
1 set:
-groiners x 30sec/side
-x-band walk x 60sec
-Squat Pulses (bodyweight) x 30sec
-scapular pull-ups x 6
-groiners x 30sec/side
-x-band walk x 60sec
-Squat Pulses (bodyweight) x 30sec
-ring rows x 30sec with 2sec pause @ top
A. 5 sets:
Minute 1: Back Squat. 5 sets, increasing each set (as able) to build to a near 5RM for the day
Minute 2: Pull-ups x 2-4reps
B. Bent-over Barbell Row, palms up. 1 set every 90sec: 3x8-10
C. 18-12-6-12-18 reps of:
-ring rows
-reverse lunges with KB in goblet hold
-double unders
SATURDAY
WARM-UP
-Quad stretch x 60sec/side
-RNT Split Squats x 30sec/side
-Standing Bench Press PVC Drill x 30sec
-Kneeling Lean backs x 30sec
-RNT Split Squats x 30sec/side
-(empty) Barbell Floor Press with Glute Bridge x 30sec
A. 4 sets:
Minute 1: RIGHT LEG Bulgarian SPlit Squat (suitcase style with DBs) [4010] x8/side
Minute 2: LEFT LEG Bulgarian SPlit Squat (suitcase style with DBs) [4010] x8/side
Minute 3: Bench Press x 4-6reps
B. Pallof Hold. 2x45sec/side. No rest
C. 3 sets for time:
-Row 30/20cals
-KB Swings x 15
-10 hanging tuck-ups (slow tempo)