Weekly Template Workouts for Jan 3 2021
TRAINING GENERAL (week 1)
WORKOUT 1
A. 2 sets:
-cossack squats x 10/10
-slow tempo push-ups x 30sec
B. Bench Press
set 1: work to a tough set of 5 reps
sets 2-3: 5reps at 90% of today’s top weight
C. Back Squat
set 1: work to a tough set of 5 reps
sets 2-3: 5reps at 90% of today’s top weight
D. 2 sets:
-Pallof Hold x 30sec per side. no rest
E. Metcon
WORKOUT 2
A. 2 sets:
-Boot Strapper Squats x 15
-Shoulder Pass throughs x 15
B. Deadlift.
Set 1: 10 reps; Set 2: 8 reps; Set 3: 6 reps, rest 2mins
C. 3 sets: Alternating, rest 60sec between each.
C1. Barbell Shoulder Press x 6-8
C2. Front Foot Elevated Spit Squat x 8/8
D. 3 sets:
-Pull-ups x 4-6, rest 30s
-Bent-over Barbell Row x 8-10, rest 30sec
-Chin-ups x AMRAP (use same band/difficulty level as above), rest 2mins
E. Metcon
WORKOUT 3
A. 2 sets:
-Groiners x 30sec per side
-x-band walk, to fatigue
B. Back Squat 3x3 @90% of Monday’s top weight. rest 90sec
C. Bench Press 3x3 @90% of Monday’s top weight. rest 90sec
D. 3 sets:
-Standing DB Biceps Curls with 3-sec lowering phase x 8-12, rest 30s
-Banded Triceps Pushdowns x 10-15, rest 30s
E. Metcon
POWERLIFTING (week 9)
WORKOUT 1
A. Squat 92%x2 then 84%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 92%x2 then 84%x3x5
B. Wide Grip Bench 3x5@80%
C. 3 sets:
8 Pendlay Row
8 incline DB bench
D. 3 sets, alternating:
-10 DB Curl
-10 Pec Flys
WORKOUT 3
A. Deadlift: build to a 3RM (around 90%) then drop 10% for 3x3
B. Front Squat or SSB 3x5 (leave 1-2 reps in the tank)
C. Close grip Bench 4x5@82.5%
D. 3 sets, alternating:
-6-8 Nordic hamstring Curls OR GH Raise x 6-8
-30sec Banded Deadbug
GAINS
WEEK 1/4
We’re going to have some fun in this phase and work toward some max efforts in a few key exercises, culminating in week 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:
-RNT split squat x 12/12
-Forward and backward monster band walk, to fatigue
A. Barbell Back Squat, build to a challenging set of 3, then perform 3x2 @ that weight. Rest 2mins
B. Barbell Bench Press, build to a challenging set of 3, then perform 3x2 @ that weight. Rest 2mins
C. Barbell Hip Thrust 3x6-8reps, rest 60-75s
D. Heavy Single Leg RDLs with a dead stop at the bottom. 2x8/8, rest as needed between sides
WORKOUT 2
PREP: 2 sets:
-Pallof Walk-outs, each side to fatigue
-band pull aparts x 15-20
A. Chin-ups. 8x2 EMOM. Weighted if able
B. 3 sets:
B1. Seated DB Shoulder Press x 7-10reps with 2 drop-sets, rest 45sec
B2. Bent-Over Barbell Row with Palms Ups x 7-10reps with 1 drop-set, rest 45s
C. Strict Toe to Bar (3-sec lowering). 2 sets x AMRAP. rest 60s
D. 2 sets:
D1. Standing DB Curls [3010] x 8-12, rest 20sec
D2. Standing DB Reverse Curls [3010} x 8-12, rest 90sec
WORKOUT 3
PREP: 2 sets:
-single leg RDL x 10/10
-15 KB Swings
-single leg side plank x 30sec per side
A. Barbell Back Squat 5x1 @ top weight from Workout 1 this week. Rest 75-90sec
*accelerate the weight up with as much force as possible
B. Paused Bench Press. (2sec pause) 5x1 @ top weight from Workout 1. Rest 75-90sec
C. Split Stance Deadlift. 2x8/8, rest 45sec between sides
D. Dragon Flag, 3xAMRAP. rest 60s
QUANTUM FLOW
A. 15mins:
-10 windmlls per side (weight in low hand)
-Ring Row Hold (top positon) x ALAP
-Ring Support Hold x ALAP
-50 or 100 single skips
B. 12mins of loving your glutes:
-glute stretch x 45sec/side (like this: https://youtu.be/SyasxpYx1fs?t=45)
-Side of Body Stretch x 30sec {seen here: https://youtu.be/NL1lWvyrfcE?t=118 ]
-glute self massage x 45sec/side