Weekly Template Workouts for Sep 27 2021
TRAINING GENERAL (week 11)
WORKOUT 1
A. AMRAP for 5 mins
-8 kneeling lean backs
-8 goblet squats
B. Back squat. 3x6-8, rest 90-120s between sets
C. Bulgarian split squat, 3x6/side, rest 30-45s between sides
D. 2 sets, alternating:
-deadbug x ALAP
-weighted single leg RDLx 10/side
E. Metcon
WORKOUT 2
A. AMRAP for 5 min:
-5 push-ups
-5 ring row
-10 shoulder pass throughs
B. Bench press, 3x6-8, rest 90-120s between sets.
C. 3 sets alternating:
10 DB curls
10 Tall Kneeling DB Press
10 Ring Rows
D. Metcon
WORKOUT 3
A. 4 sets:
5x Supine (laying on back) toe reach with 5sec hold
15 kb swings
B. Deadlift 3x6-8
C. 3 sets, minimal rest between sets
-Patrick Step Down x 12-20reps per side
-banded hamstring curl x 7-10
D. side plank. 2 x ALAP. no rest between sets.
E. Metcon
POWERLIFTING (week 11)
WORKOUT 1
A. 3 sets
5 bootstrappers
8 goblet squats
30s hollow/deadbug
B. Back squat
4x2-4 reps
C. Pause bench with [4411]
3x2-3
D. 3 rounds:
Yates Row x 7-10
30s side plank/side
Hip Thrust x 10-15reps
WORKOUT 2
A. 3 sets:
8 ring rows with 3sec hold at top
8 reps empty bar bench
10 weighted glute bridge
B. Bench press
4x2-4 reps
C. 3 sets alternating, minimal rest:
-DB Incline Press (bench about 45-60 degrees) x 8-12reps.
-Poliquin Step-ups x 15-25/side
-45sec L-sit hold
WORKOUT 3
A. 3 sets
5 kettlebell swings
8 deadlifts
30s hollow/deadbug
B. Deadlift 3x2-4reps
C. Back Squat 8x2 @60% EMOM
3 sets:
-10 ab wheel roll outs
-Tall Kneeling DB Press x 8-12
-Pull-ups with 3sec lowering phase x 6-8reps
GAINS
WEEK 3/4.
*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.
22mins @ 70%:
-Bike 20cals
-5 wide stance push-up to groin-stretch flow
-15 shoulder pass throughs
-10 boot strapper squats
C. 8min AMRAP:
-hamstring pulses against band x 15-20 per side
-kneeling lean backs x 12
-forward bend x 6 breaths
D. 1x:
-quad stretch 2x45sec/side
then,
-lat self massage x 2-3mins per side