Weekly Template Workouts for Nov 22 2021
TRAINING GENERAL (week 3)
WORKOUT 1
A. 2 sets:
-Curtsy step-down x 10/10
-x-band walk, to fatigue
B. 3 sets, alternating:
-Tempo Barbel Front Squat (4sec lowering phase) x 6 rest 45sec
-Tall Kneeling DB Overhead Press x 10-15, rest 45sec
C. 3 sets (depending on time), alternating:
-Weighted Hip Thrust (use a DB or Barbell on your hips) x 15-20, rest 60sec
D. Metcon
WORKOUT 2
A. 2 sets:
-Side Plank 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, no rest
-KB Swings x 12, 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, x4-6reps, rest 60s
-Pull-ups x 4-6 with 4-sec lowering phase, rest 60s
C. 2 sets, alternating:
-RIGHT Single Leg RDL x8
-RIGHT Cossack Goblet Squat x8
-RIGHT single leg step down x 10-14
-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 3)
WORKOUT 1
A. Squat 4x8 (use 92.5% of last week's 8RM)
B. Snatch Grip RDL [4010] 3x8 (2-3 reps in the tank)
C. Barbell Shoulder Press 3x8 (2-3 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. Closegrip Bench 3x8-10@67.5-72.5%
C. Incline DB Bench 4x8-12
D. 4 sets:
-8-12 KB Gorilla row/side
-8-12 Tate Press
-40sec Farmer’s March, in place
WORKOUT 3
A. Bench Press 3x10-12@62.5-67.5%
B. Front Squat 3x8 (leave 2-3 reps in the tank)
C. 3 sets:
-Yates Row x 6-9, rest 15sec
-Ring Row x AMRAP, rest 15sec
-No money drill, controlled tempo x AMRAP, rest 90sec
D. 3 sets, alternating:
-12 *Heavy* KB Swing
-GHD Side-Bend Sit-ups 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:
-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. 25mins at sustainable pace:
-row 500m
-10 pike-up with feet on rower seat (facing floor, in push-up position) OR hollow body hold to fatigue
-10 split stance ball slams [focus on tripod foot] https://www.youtube.com/watch?v=ajYhR2QSnmU
-10 mountain climbers into groiners. Hold groiner for 5sec before switching.
-front plank on rings to fatigue
B. 8mins:
-15 shoulder pass throughs
-single leg RDL (weighted) x 10/10
-Hawaiian Squats x 8/side