Weekly Template Workouts for Oct 18 2021
TRAINING GENERAL (week 14)
WORKOUT 1
A. AMRAP for 5 mins
-8 groiner circles per side
-6 split squats per side
B. Back squat. Build to a tough set of 4, then drop the weight 10% and do 2x6-8 at that weight.
C. 2 sets, alternating:
- Foot elevated weighted cossacks (goblet style). 3x10 per side *Do all reps on RIGHT, then all reps on LEFT
-Weighted Glute Bridge x 14-20 reps
-Mini band side shuffle, 5 per direction to fatigue
D. Metcon
WORKOUT 2
A. AMRAP for 5 min:
-5 push-ups
-10 jumping jacks
-15 No money drill
B1. Bench press. 3x3-5reps, rest 30s
B2. Ring Rows 3x AMRAP, rest 60-90s
C. 7mins for quality:
-Scapular Pull-ups with 5sec hold at top x 3-5
-DB Curl and Press x 10-15
-Front Plank on rings x ALAP
D. Metcon
WORKOUT 3
A. 2 sets:
5x Supine (laying on back) toe reach with 5sec hold
10 barbell RDL
B. Deadlift, Build to a tough set of 5, then do 2x3 at that weight with a 3sec lowering phase . rest 90sec
C. 3 sets, no rest:
-Patrick Step Down x 12-20reps per side
-Single leg RDL (weighted if able) x 8/side
-Chinese Plank x ALAP
-Side Plank x ALAP (if able to hold for 75sec+, try a 1-leg side plank)
D. Metcon
POWERLIFTING (week 14)
WORKOUT 1
A. 3 sets
8 groiners per side
12 goblet squats
30s deadbug
B. Back squat
3x1.1.1 [rest 15sec inside cluster. rest 3m between sets] *try to beat last week
C. Pause bench with [4411]
4x2, rest 90-120s between sets
D. 3 rounds:
Goblet Cyclist Squat x 8-12
single leg side plank x ALAP
Barbell 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. 3 sets, alternating. No rest
-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. 3x2-3reps. All work sets should be within about 10% of each other.
C. Back Squat 5x2@80%, rest 90s
D. 3 sets (use same weight for all 3 exercises):
-DB Seated Overhead Press x 8-12, no rest
-DB Incline Bench (at about 45 degree) x AMRAP, no rest
-DB Flat Bench x AMRAP, rest 2mins
E. 2 sets: Rower Pike-ups (controlled tempo) x AMRAP
GAINS
WEEK 2/4.
*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:
-bike 20/10cals
-mini-band side shuffles to fatigue
-cossack squats with 2-sec pause @ bottom x 10 per side
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. 3 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
Part A.
12mins:
-bike 15/30cals
-8 single leg RDL per side
-10 KB halos per direction
-palloff hold x 30-40sec/side
Part B.
12mins:
-bike 15/30cals
-10 cossack squats per side
-10 boot strapper squats
-leg lowering ab drill to fatigue (stay within a range of motion you can execute with perfect control)
Part C.
8mins:
-quad stretch x 60sec/side
-forward bend x 10 breaths [try different variations: toes in, toes elevated)
-glute bridge x 10-15 reps with 3sec pause at top [goal is to only allow the glute muscles to do movement.