Weekly Template Workouts for Dec 28 2021
TRAINING GENERAL (week 4)
WORKOUT 1
A. 2 sets:
-Deadbug (moving legs only) x 30-45s
-Single Leg Squat to box or bench [3010] x 8-10/side
B. 3 sets, alternating:
-Paused Squat (2sec pause) x 5 reps, rest 20sec
-Pull-ups x 4-6, rest 20sec
-Chest Supported DB Row x 7-10/side, rest 2mins
C. 2-3 sets. alternating:
-Curtsy Step Down x 10/side
-Hamstring Curl on Rower x 6-10
D. Metcon
WORKOUT 2
A. 2 sets:
-barbell RDL with 5sec pause at back/bottom x 6
-DB bench press x 15-20reps (light weight)
-shoulder pass throughs with light band x 12
B. 3 sets:
-Bench Press Cluster Set 2.1.1
rest 15sec inside of cluster. Rest 2-2.5min between sets.
C. Hybrid Stance Deadlift (wider than conventional, not as wide as sumo) 3x3-5
D. Single Leg RDL 2x10/side. minimal rest
E. Metcon
WORKOUT 3
A. 2 sets:
-No money drill x 20-30reps
-Front Foot Elevated Split Squat x 10
B. 3 sets, alternating, rest 30s between exercises:
-Seated DB Overhead Press 6-8reps with 4-sec lowering phase + DROP SET* x AMRAP
-Bulgarian Split Squat with 3sec lowering x 5 LEFT
-Bulgarian Split Squat with 3sec lowering x 5 RIGHT
*For drop set: lower the DBs by 5-10lbs
**For Split Squats - increase weight from last week
C. 3 sets:
-Ring Rows with 2sec hold at top
-DB Reverse Lunges x 6/6, alternating
-X-band walk on diagonal, to fatigue
-10 hollow body leg lowering (abs)
D. Metcon
POWERLIFTING (week 8)
WORKOUT 1
A. Squat 90%x2 then 82%x3x5
B. Tempo Deadlift 3x3, with 5-sec lowering phase
C. Spoto Press 3x6@75%
D. Pull Ups 3x4-6 OR Lat Pulldowns 3x8-10
WORKOUT 2
A. Paused Bench Press 2@90%
3x5@82%
B. Wide Grip Bench 3x5@77.5%
C. 3 sets:
8 Pendlay Row
8 incline DB bench
D. 3 sets, alternating:
-10 DB Curl
-10 Pec Flys
WORKOUT 3
A. Deadlift. 4x3 at 92.5% of las week’s 3RM
B. Front Squat or SSB 3x5 (leave 1-2 reps in the tank)
C. Close grip Bench 4x5@80%
D. 3 sets, alternating:
-6-8 Nordic hamstring Curls OR GH Raise x 6-8
-30sec Banded Deadbug
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:
-Row 300m
-15 DB curl and press and light weight (a weight you could do 25 times)
-single leg side plank x 10-30s per side
A1. Seated Incline Hammer Curls [4010] 6-8 reps with a drop set rest 90s betwee A1. and A2,
A2. Close-Grip Fat Grip Bench Press Cluster Sets: 5.1.1.1 rest 15s inside cluster and 90s betwee A2. and A1,
B. for 6mins with as little rest as possible:
-Tuck Hold on Rings (or sub: hollow body hold) x ALAP
-Diamond Push-ups (weighted if you can get 10+ reps) x AMRAP
WORKOUT 2
PREP: 2 sets:
-FFESS with light to moderate weight x 10/side
-Weighted Hip Thrust x 15-20reps
-Groiners x 6/side
A1. Barbell Front Squat 3 x 2-3, rest 15s
A2. Barbell Back Squat (same weight as in A1) 3 x AMRAP, rest 2-3mins
B. For 8mins, complete as many quality sets as possible, resting as little a necessary of:
-Single Leg RDL with support leg against wall 2 x 10/side
-Low Box Reverse Step Down [3010] x 10side
WORKOUT 3
WORKOUT 1
PREP: 2 sets:
-weighted shoulder extensions with PVC dowel x 12
-band pull aparts x 20
-arms only ABike x 30sec
A1. Barbell Bench Press Cluster Sets: 3 sets: 4.1.1.1 reps, rest 15sec inside of cluster, and 90s between A1 and A2.
A2. Pull-ups [4010] 4.1.1.1, rest 15sec inside of cluster and 90s between A2 and A1.
B. For 12mins, with as little rest as possible:
- DB Incline Bench Press with Elbows Tucked Close to Body x10-15,
-Snatch Grip RDL (use straps if needed) x 8
-Ring Row with 4sec pause at top x AMRAP
QUANTUM FLOW
A. 5mins windmil practice
B. done together:
practice movements first, then:
2 sets of:
-40sec founder hold (normal stance)
-30sec forward bend
-20sec super plank
-30sec sampson stretch LEFT
-30sec sampson stretch RIGHT
-40sec founder hold (wide stance)
-30sec forward bend (wide stance)
-20sec super plank
-30sec sampson stretch LEFT
-30sec sampson stretch RIGHT
C. 15mins of:
-TGU Sit-up x 6 per side (focus on shoulder stability)
-8 RNT split squats per side
-Bike 12/20cals