Weekly Template Workouts for Oct 11 2021
TRAINING GENERAL (week 13)
WORKOUT 1
A. AMRAP for 5 mins
-8 groiner circles per side
-6 split squats per side
B. Back squat. Build to a heavy set of 3, then do 5x1 at that weight with 60sec rest between sets.
C. Foot elevated weighted cossacks (goblet style). 3x10 per side
*Do all reps on RIGHT, then all reps on LEFT
*rest 45s between sides
D. 2 sets, alternating:
-Weighted Glute Bridge x 12 reps
-Mini band side shuffle, 5 per direction to fatigue
E. Metcon
WORKOUT 2
A. AMRAP for 5 min:
-5 push-ups
-10 jumping jacks
-15 No money drill
B. Bench press. Build to a tough set of 3, then perform 7 sets of 1 rep at the weight with approx 60s between sets.
C. Ring Rows. 5 sets x AMRAP, rest 60s between sets.
D. Hanging L-Sit or Tuck Hold. 3 sets of ALAP. rest 45sec
E. Metcon
WORKOUT 3
A. 2 sets:
5x Supine (laying on back) toe reach with 5sec hold
10 barbell RDL
B. Deadlift 7x1 at last week’s top weight. rest 60sec
C. 3 sets, no rest:
-Patrick Step Down x 12-20reps per side
-banded hamstring curl x 7-10
-Chinese Plank x ALAP
D. 2 sets:
-standing pallof hold x 30sec per side
E. Metcon
POWERLIFTING (week 13)
WORKOUT 1
A. 3 sets
8 groiners per side
12 goblet squats
30s deadbug
B. Back squat
3x1.1.1.1 [rest 15sec inside cluster. rest 3m between sets]
C. Pause bench with [4411]
4x3-4, 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
4x1.1.1.1 [rest 15sec inside cluster. rest 3m between sets]
C. 4 sets alternating, all done at same weight:
-Meadows Row (using landmine device) x 6-8 reps per side. rest 30s between sides
D. 2 sets, alternating. No rest
-Pattrick Step Downs x 12-20/side
-45sec Slow Tempo [3sec up and 3sec down) Hanging Tuck-ups
WORKOUT 3
A. 3 sets
Deadbug to fatigue (slow tempo)
8 single leg RDL (weighted)
5 reps with 5sec hold per rep: supine toe touch drill
B. Deadlift. Build to a heavy double. Then do 3x1 at that weight.
C. Back Squat 10x1 @75% EMOM. Try to be explosive/fast on the way up.
D. 3 sets:
-DB Seated Overhead Press x 8-12
-DB Incline Bench (at about 45 degree) x AMRAP
-DB Flat Bench x AMRAP
E. 2 sets: Rower Pike-ups (controlled tempo) x AMRAP
GAINS
WEEK 1/4.
*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. 3 sets, alternating:
A1: Bench press x 6reps [4011] 10 seconds rest
A2: DB skull crushers, x 12reps, [3010], 10 seconds rest
A3: Overhead banded triceps extensions x 25, 120 seconds rest
B. 3 sets, alternating:
B1: Standing Barbell Curl with Back Against the Wall, x 6reps [4010], 10 seconds rest
B2: 60 degree incline reverse curl (palms down grip) x 12, 10 seconds rest
B3: Standing Banded Hammer Curl x 24, 120 seconds rest
C. 2 sets of deadbug x ALAP. rest 60sec
WORKOUT 2
PREP: 2 sets:
-45sec banded pec stretch per side
-no money drill to failure
A. 3 sets, alternating:
A1: Tempo Back Squat (5sec lowering phase) x 5, 10 seconds rest
A2: Goblet Cyclist Squat [3010] x 12, 10 seconds rest
A3: Reverse Lunges, alternating. x 24 (12/12), 120 seconds rest
B. 2 sets, alternating:
B1: Nordic Hamstring Curls (use band as needed) x 6reps , 10 seconds rest
B2: Romanian deadlift, x 12, [3010], 10 seconds rest
B3: Rower Hamstring Curls x 25 reps, 120 seconds rest
C. Rotating Plank. 2x45sec. rest 60s between sets.
WORKOUT 3
PREP: 2 sets:
-overhead lat stretch with band x 45sec/side
-RNT split squat x 8/side, slow tempo
A. 3 sets, alternating:
A1: Seated DB Press x 6-8 [4010], 10 seconds rest
A2: DB Flat Bench Press x 10-12, 10 seconds rest
A3: Flat Poliquin DB fly, x 25 [2010], 120 seconds rest
B. 3 sets, alternating:
B1: pull ups, x 6 [4010], 10 seconds rest
B2: Chest supported DB Row on incline bench (set bench to about 30 degree angle) x 12, [3010], 10 seconds rest
B3: Bent-over DB Reverse Flys x 20, 120 seconds rest
C. Pallof Walk Outs 2-3 sets per side to fatigue
QUANTUM FLOW
A. 4 sets:
-15 supine no money drill
-10 standing shoulder extension with dowel (weighted if able)
-10 shoulder pass throughs
-5 TGU sit-ups per side
B. 18mins:
-Row 250m
-10 plank shoulder touches per side
-forward bend stretch x 6 breaths
-laying toe reach drill x 6reps
C. back pack stretch. 2x45sec/side *if time