Weekly Template Workouts for Nov 15 2021
TRAINING GENERAL (week 2)
WORKOUT 1
A. 2 sets:
-TKE’s with band, to fatigue on each leg
-x-band walk, to fatigue
B. 3 sets, alternating (add a bit of weight from last week):
-Paused Barbel Front Squat (4sec lowering phase and 4-sec hold), x 5, rest 45sec
-DB Incline Bench Press (at about 45 degree) x 7-10, rest 45sec
C. 2-3 sets (depending on time), alternating:
-Weighted Hip Thrust (use a DB or Barbell on your hips) x 10-15, rest 30sec
-Push-ups with 4-sec lowering phase x AMRAP, rest 30s
D. Metcon
WORKOUT 2
A. 2 sets:
-Pallof Hold x 30sec/side
-Shoulder Pass Throughs x 20
B. 3 sets, alternating, no rest:
-LEFT Single Arm Supported DB Row x 7-10
-LEFT Side laying Powel Raise x 8-14
-LEFT Side laying DB external rotation (3sec lowering phase)
-REPEAT ALL ON RIGHT SIDE
C. B. 3 sets, alternating:
-Deadlift x 8reps, no rest
-Hamstring plank x ALAP, rest 2mins
D. Metcon
WORKOUT 3
A. 2 sets:
-No money drill x 20-30reps
-Front Foot Elevated Split Squat x 10
B. 2 sets, alternating:
-Tempo Bench Press with 4sec lowering phase, x6-8reps, no rest
-Goblet Hold Reverse Lunges, alternating x 6/side, rest 90sec
C. 2 sets, alternating:
-RIGHT Single Leg RDL x8
-RIGHT Cossack Goblet Squat x8
-RIGHT single leg hamstring curl with band x 7-10
-RIGHT arm down, side plank x 30-45sec
-REPEAT ALL ON LEFT SIDE
*For cossack: if flexibiliy limits you, elevate your active leg on a box. Adjust height of box as needed.
**For side plank, if you can hold for 45sec, then add weight by holding a DB on your hips.
D. Metcon
POWERLIFTING (week 2)
WORKOUT 1
A. Squat: build to a conservative 8RM (72-75%) then drop 10% for 2x8
B. Snatch Grip RDL [4010] 3x8 (3-4 reps in the tank)
*use straps as needed
C. Barbell Shoulder Press 3x8 (3-4 reps in the tank)
D. 3 sets, alternating:
10 DB Curl
30-45sec Pushups (weighted or rings)
WORKOUT 2
A. Halting Deadlift (4-sec pause 1-2” off floor) 3x6 @ same or a little heavier than last week
B. Close grip Bench 3x6-8@70-75%
C. Incline DB Bench 3x8-12
D. 3 sets:
-12 KB Gorilla row/side
-10-15 Tate Press
-40sec Farmer’s March, in place
WORKOUT 3
A. Bench Press 3x8-10 @ 67-73%
B. Front Squat 3x8 (leave 3-4 reps in the tank)
C. 3 sets:
-Yates Row x 6-9, rest 15sec
-Ring Row x AMRAP, rest 15sec
-Bent-over Band Pull Aparts x AMRAP, rest 2mins
D. 3 sets, alternating:
-12 *Heavy* KB Swing
-GHD Side-Bend Sit-ups 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:
-mini-band shuffles to fatigue
-20 goblet squats
A. 3 sets, alternating exercises. Complete all exercises on the RIGHT leg, then all on the LEFT leg.:
A1: Front Foot Elevated Split Squat [4010] x 8, rest 10sec
A2. Box Step Down [3010] x 8-12reps, rest 10sec
A3. Poliquin Step Down x 15-25reps, rest 30sec
3 sets, alternating, rest 30sec between exercises.
B1. Single Arm DB Concentration Curl [3010] x 7-10
B2. Seated Filly Press [3010] x 7-10
B3. Single Arm Front Plank x ALAP per side
WORKOUT 2
PREP: 2 sets:
-cossack squats with 2-sec pause @ bottom x 10 per side
-push-ups [3030] x AMRAP
A. Tempo Bench Press [5011] 3 x 6 reps
B. 3 sets, atlernating.
B1. Barbell Hip Thrust x 10-15, no rest
B2. X-Band Walk Side Shuffles, to fatigue, rest 90-120s
C. 3 sets, alternating, no rest:
C1. Split Stance Deadlift x 8/8
C2. DB Pec Flys on Incline Bench x 10-15
C3. Ring Support Hold x ALAP
WORKOUT 3
PREP: 2 sets:
-straight arm lat pull down with band x 15
-cossack squats with 2-sec pause @ bottom x 10 per side
-deadbug x 30-45sec
A. 3 sets, alternating:
A1: Tempo Front Squats [4011] x 6reps, rest 20s
A2. Shoulder Width Grip Chin-ups with ‘Fat Grips’ x AMRAP, rest 20s
A3. Shoulder Width Grip Chin-ups x AMRAP, rest 60-120s
B. 2 sets, alternating, no rest:
B1. 8-10 Single Arm DB Row LEFT
B2. 12-20 Side Lying DB External Rotation LEFT
B3. 8-10 Single Arm DB Row RIGHT
B4. 12-20 Side Lying DB External Rotation RIGHT
QUANTUM FLOW
A. 2 sets:
-single leg balance med ball chest pass x 10/side
-bodyweight squat with constant tension in glues, adductors, feet and quads x 10 slow reps, only as low as you're able with great tension.
-quad stretch (shin against wall) x 90sec/side
-basic calf stretch x 2mins/side
B. 10mins:
-ring row hold x ALAP
-bottom of push-up hold x ALAP (maintain great shoulder position and active 'plank')
-reverse plank x ALAP
-deadbug, slow tempo, x ALAP
C. 8mins for quality:
-TGU sit-ups (need to show great shoulder position on both arms) x 6/side
-ball slams x5 (squeeze bum as early as possible)
-Hip Airplane x 4-6/side
D. 1-2 sets:
-pec stretch x 90sec/side
-adductor massage x 1.5-2mins/side