Weekly Template Workouts for Nov 1 2021
TRAINING GENERAL (week 16)
WORKOUT 1
A. 2 sets:
-15 groiner circles per side
-x-band walk, to fatigue
B.
-Back squat. Build to a 3RM for the day.
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
-Deadbug, to fatigue
D. Metcon
WORKOUT 2
A. AMRAP for 4 min:
-3-5 push-ups, 4-sec down and 4-sec up.
-20 band pull aparts
B. Bench press. Build to a 3RM for the day.
C. 10mins for quality:
-ring rows x AMRAP
-30sec 1-arm plank LEFT
-30sec 1-arm plank RIGHT
-DB Floor Press with Glute Bridge x 10-15
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 3RM for the day.
C. 10mins for quality:
-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 16) - Testing
Testing week! Don’t expect to hit lifetime PRs. The goal here is just to see where you’re at after a few months of training so you have accurate percentages to go off of in the next phase.
WORKOUT 1
A. 3 sets
8 groiners per side
mini-band side shuffle to fatigue
8 paused back squats with empty bar
30s deadbug
B. Back squat. Build to a 1RM for the day.
C. 3 sets:
-20 band pull aparts
-10 bench press with empty bar, controlled tempo
D. Bench Press. Build to a 1RM for the day.
WORKOUT 2
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 1RM for the day.
C. 3 sets:
-Chin-ups with 4-sec lowering phase, rest 20sec
-Ring Rows x AMRAP, rest 20sec
-Chest supported DB Row x 8-12, rest 2-3mins.
D. 3 sets. No rest
-45sec Slow Tempo [3sec up and 3sec down) Hanging Tuck-ups
WORKOUT 3
A. 3 sets. Perform all exercises on LEFT side, then all on RIGHT side. No rest.
-Front Foot Elevated Split Squats 8 reps
-Box Step Down x 10-15
-Poliquin Step-up x 15-25
B. 3 sets:
-Barbell Shoulder Press x6-8 reps, rest 30sec
-Ring Push-ups, rest 30sec
-Rower Pike-ups (controlled tempo) x AMRAP, rest 2-3mins
C. 10mins for quality:
-10 KB Swings
-30sec Pallof Hold per side
-15-20 single leg skips RIGHT
-15-20 single leg skips LEFT
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. 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. 4mins: Practice windmills
B.
22mins @ 70%:
-Bike 20cals
-5 wide stance push-up to groin-stretch flow
-5 windmills per side (level 1: hold weight in bottom arm. level 2: hold weight in top arm)
-10 boot strapper squats
C. 6min AMRAP:
-hamstring pulses against band x 15-20 per side
-kneeling lean backs x 12
D. 1x:
-quad stretch 2x45sec/side
then,
-lat self massage x 2-3mins per side