Weekly Template Workouts for Sep 12 2021
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
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 Workout 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. 2 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] 2x10, 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