Weekly Template Workouts for Oct 4 2021
TRAINING GENERAL (week 12)
WORKOUT 1
A. AMRAP for 5 mins
-8 kneeling lean backs
-8 goblet squats
B. Back squat. 3x2-4, rest 90-120s between sets
C. Bulgarian split squat, 3x8/side, rest 30-45s between sides
D. 2 sets, alternating:
-RIGHT single arm front plank x ALAP
-RIGHT weighted single leg RDL x 10/side
-LEFT single arm front plank x ALAP
-LEFT weighted single leg RDL x 10/side
E. Metcon
WORKOUT 2
A. AMRAP for 5 min:
-10 shoulder pass throughs with PVC dowel
-10 shoulder extension with with PVC dowel
-No money drill x AMRAP
B. Bench press, 4x2-4, rest 90-120s between sets.
C. 9mins for quality, minimal rest:
-10 standing DB curls + Press
-AMRAP push-ups (3sec lowering phase)
-Rotating plank x AMRAP
-Ring rows x AMRAP
D. Metcon
WORKOUT 3
A. 2 sets:
5x Supine (laying on back) toe reach with 5sec hold
15 kb swings
B. Deadlift 3x2-4, rest 90-120s between sets
C. 3 sets, no rest:
-Patrick Step Down x 12-20reps per side
-banded hamstring curl x 7-10
D. 2 sets:
-side plank x ALAP per side
-standing pallof hold x 30sec per side
E. Metcon
POWERLIFTING (week 12)
WORKOUT 1
A. 3 sets
8 groiners per side
12 goblet squats
30s deadbug
B. Back squat
4x2.1.1 [rest 15sec inside cluster. rest 3m between sets]
C. Pause bench with [4411]
3x3-4, rest 2m between sets
D. 3 rounds:
Rings Rows x AMRAP
40s side plank/side
Hip Thrust x 10-15reps
WORKOUT 2
A. 3 sets, no rest:
no money drill, AMRAP
bench press, empty bar x 10 reps
B. Bench press
4x2.1.1 [rest 15sec inside cluster. rest 3m between sets]
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 Slow Tempo [3sec up and 3sec down) Hanging Tuck-ups
WORKOUT 3
A. 3 sets
12 kettlebell swings
8 single leg RDL (weighted)
5 reps with 5sec hold per rep: supine toe touch drill
B. Deadlift 6x1 @ last week’s top weight. rest 90-120s
C. Back Squat 8x2 @70% EMOM. Try to be explosive/fast on the way up.
D. 3 sets:
-Rower Pike-ups (controlled tempo) x AMRAP
-Tall Kneeling DB Press x 8-12
-Pull-ups with 3sec lowering phase x 6-8reps
GAINS
WEEK 4/4.
*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. 5mins: windmill practice
B. 22mins:
-front plank on rings OR L-sit/tuck hold x ALAP
-lateral band walk, 5 per side, to fatigue
-10 downward dog to cobra
*hold each position for approx 5-sec.
**downward dog: active shoulders, straight legs, push heels toward floor
***cobra, active glutes and abs, no relaxed/overextended posture.
-8 low transition cossack squats per side
-8 kneeling lean backs
-12/20cal bike
C.
-4mins: lat self massage
-4mins: adductor self massage