Weekly Template Workouts for Oct 24 2021
TRAINING GENERAL (week 15)
WORKOUT 1
A. AMRAP for 5 mins
-8 groiner circles per side
-x-band walk, to fatigue
B.
-Back squat. 5x2 @ last week’s top weight , EMOM.
C. 3 sets, alternating:
- Front Foot Elevated Split Squat 3x10 per side
-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
-20 band pull aparts
B1. Bench press with 3-sec pause. 3x3-5reps, rest 30s
B2. Ring Rows 3x AMRAP, rest 60-90s
C. 7mins for quality:
-30sec 1-arm plank LEFT
-30sec 1-arm plank RIGHT
-DB Floor Press with Glute Bridge x 10-15
-Flutter kicks x 20/side
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:
-Poliquin Step-up x 12-20reps per side
-Single leg RDL (weighted if able) x 8/side
-Chinese Plank x ALAP
-Adductor Side Plank x ALAP (on each side)
D. Metcon
POWERLIFTING (week 15)
This is a recovery week. Leave a few reps in the tank and keep technique front of mind. We’ll be doing some maxing out next week to see where you're at. Given all the time off with COVID we’re not expecting all-time PRs, but it will at least be good to check-in and get a feel for where your numbers sit.
WORKOUT 1
A. 3 sets
8 groiners per side
12 goblet squats
30s deadbug
B. Back squat
3x3 @ 85% of last week’s top weight
C. Pause bench with 3sec pause.
3x3
D. 2 rounds:
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
4x2 @ 80% of last week’s top set.
C. 3 sets:
-Single Arm Bent-over Supported DB Row x 8-12/side rest 30s between sides
D. 3 sets. 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. 4x1@75% of last week’s best deadlift
C. Back Squat 5x2@70%, rest 60s
D. 2 sets (use same weight for all 3 exercises):
-DB Incline Bench (at about 45 degree) x 6-10reps. rest 90sec
E. 2 sets: Rower Pike-ups (controlled tempo) x AMRAP
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. 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
A.
2 sets:
-quad stretch against wall x 60sec/side
-20 shoulder pass throughs
-10 wall facing wall slides
-self massage x 40sec per side into arm pit:
B. DB snatch practice. 5x5/side
*goal = outstanding shoulder position
C. 22mins @ steady pace:
-Hawaian Squat x 6/side
-DB Snatch x 5/side (moderate weight)
-Slow tempo Shoulder x8/side Taps
-Row 500m