Weekly Template Workouts for Oct 5 2020
TRAINING GENERAL (week 10)
WORKOUT 1
A. AMRAP for 5 minute
10 box jumps
8 goblet squats
6 db pull through/side
B. Back squat
2x10 @ 60-70% of week 9
*focus on SPEED out of the bottom*
C. Bulgarian split squat, 3x6/side
up from las time
D. 3 sets 1 min on 1 min off
max box jump reps
E. Metcon
WORKOUT 2
A. AMRAP for 5 min:
5 ring push-ups
7 up downs (burpee w/ no push up)
9 alternating db shoulder press
B. Bench press, 2x10 @ 60% of week 9
*focus on SPEED off the chest*
C. 3 sets alternating:
10 barbell bicep curls
10 barbell shoulder press
10 plate overhead raises
D. Metcon
WORKOUT 3
A. AMRAP 5
5 forward + back bear crawl
10 low bear shoulder taps
15 kb swings
B. Deadlift 2x10 @ 60-70% of week 9
*focus on SPEED off the floor*
C. 3 sets: 5 wall walks, rest 60s
D. 3x1 min hollow hold, rest 60sec
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. 2 Hang Snatch (just above knee) + full snatch. 6 sets @ 80%, rest 60-90s
B. Paused Back Squat [4311] x 3 cluster sets. [1.1.1.1] with 15sec rest inside of cluster. Rest 2-2.5min between sets.
*add a little weight over last week
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. 4 sets:
-Tempo Bench Press 6-8reps. [4011]. rest 60s
-Pull-ups [4010] x 2-4
B. 3 sets:
-Chest supported DB Row (both arms together) with 3sec hold @ top on incline bench. x6-9reps, rest 20s
-Back flys with band x 8-15 with 3sec hold at back. rest 90s
C.
-Hanging Knee to Elbow. AMRAP unbroken sets of 5 reps in 3mins
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 + 1 Jerk. 6 sets @ 80-85%
B. Paused Front Squat [3311]. 4x3 reps. Rest 90-120sec
*add weight from last week
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
POWERLIFTING (week 10)
NOTES: Leave a few reps in the tank this week. Next week will be heavy, so practice great technique and save your energy for next week.
WORKOUT 1
A. 3 sets
5 bootstrappers
8 goblet squats
30s hollow/deadbug
B. Back squat deload
3x5-8 @ week 1 or 2 weight
C. Pause bench
3x6 reps *up from last time*
D. 4 rounds:
30 double unders (75 singles)
30s side plank/side
16 barbell step ups
WORKOUT 2
A. 3 sets:
5 reps pvc bench (perfect form)
8 reps empty bar bench
10 weighted glute bridge
B. Bench press
3x5-8 @ week 1 or 2 weight
C. Goodmorning 3x6 reps
D. 4 rounds:
10 cal row
45s l-sit hold
10 dumbbell shoulder press
WORKOUT 3
A. 3 sets
5 kettlebell swings
8 deadlifts
30s hollow/deadbug
B. Deadlift 3x5-8 @ week 1 or 2 weight
C. 3 sets:
10 ab wheel roll outs
8 superman w/ 3s hold at top
D. 4 rounds:
10 cal bike
45s front plank
15 banded lat pull downs
GAINS
WEEK 2/4. Last week shouldn’t have been too killer. This week the number of work sets is going up. Your goal from here on out (i.e. next 3 weeks) is to aim for small improvements each week on these exercises.
*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 5x4-6, rest 90s
B. Back Squat 5x4-6, 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 5x4-6, 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. 3 sets:
-Barbell Hip Thurst x10-15, rest 20s
-Goblet style squat pulses x 10-15, rest 90s
QUANTUM FLOW
A. 4mins: Practice windmills
B.
22mins @ 70%:
-Bike 20cals
-5 wide stance push-up to groin-stretch flow
-5 windmills per side (level 1: hold weight in bottom arm. level 2: hold weight in top arm)
-10 boot strapper squats
C. 6min AMRAP:
-hamstring pulses against band x 15-20 per side
-kneeling lean backs x 12
D. 1x:
-quad stretch 2x45sec/side
then,
-lat self massage x 2-3mins per side
QUANTUM CREW WORKOUTS
TUESDAY
WARM-UP
-30s shoulder pass throughs
-30s shoulder extensions with dowel
-30s shoulder pass throughs
-30s shoulder extensions with dowel
-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)
-hybrid stance RDL with empty bar (focus on bracing technique)
A. 4 sets:
Minute 1: Hybrid Sumo DL x 8reps
Minute 2: Incline DB Bench Press x 8-12
Minute 3: Incline DB Bench Press Drop set x AMRAP
Minute 4: Rest
B. 5 sets for time:
-KB swings x 16
-Medball chest passes to wall x 16
-KB Hybrid Deadlift x 16
-Medball rotational throws x 8/side
THURSDAY
WARM-UP
1 set:
-groiners x 30sec/side
-x-band walk x 60sec
-scapular pull-ups x 6
-groiners x 30sec/side
-Squat Pulses (bodyweight) x 45sec
-ring rows x 30sec with 2sec pause @ top
A. 6 sets (first 2-3 sets can be warm-up sets):
Minute 1: Back Squat. 4-6 reps
Minute 2: Pull-ups with 3sec hold at top x 2-4reps
B. Bent-over Barbell Row, palms up. 1 set every 90sec: 3x8-10
C. 3 sets for time:
-24/16cal bike
-16 Ball slams
-8 Hanging Knee Raise (controlled tempo)
SATURDAY
WARM-UP
-Quad stretch x 60sec/side
-RNT Split Squats x 30sec/side
-Standing Bench Press PVC Drill x 30sec
-Deadbug x 40sec
-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] x12/side
Minute 2: LEFT LEG Bulgarian SPlit Squat (suitcase style with DBs) [4010] x12/side
Minute 3: Bench Press x 2-4reps
B. Rotating Side Plank. 2x45sec. rest 45sec
C. 5 sets for time (12min cutoff):
-Run 200m
-double KB front rack carry x 50m
OR
-Row 200m
-double DB overhead reverse lunges x 8/side