Weekly Template Workouts for Jan 31 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 1)
WORKOUT 1
A. Squat 2@80%
3x5@70%
B. Tempo Deadlift 3x3, with 5-sec lowering phase
C. Spoto Press (pause 1" off the chest, bar never touches the chest)
3x6@65%
D. Pull Ups 3x4-6 OR Lat Pulldowns 3x8-10
WORKOUT 2
A. Bench Press 80%x2 then 70%x3x5
B. Wide Grip Bench 3x5@67.5%
C. 3 sets:
8 Pendlay Row
8 incline DB bench
D. 3 sets, alternating:
-10 DB Curl
-10 Pec Flys
WORKOUT 3
A. Deadlift 3x3@75%
B. Front Squat or SSB 3x5 (leave 4-5 reps in the tank)
C. Close grip Bench 3x5@70%
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:
-Boot Strapper Squats x 15
-Mini-band side shuffles, to fatigue
-FFESS x 10/10
PART A. 2 sets, alternating:
A1. Barbell Back Squat x 6-8 reps, rest 10sec
A2. Alternating DB Reverse Lunges x 10 per side, rest 10sec
A3. Goblet Squat Pulse x 12-20reps, rest 3mins
PART B. 2 sets, alternating:
B1. Barbell Shoulder Press 6-8reps [3010], rest 10s
B2. Seated DB Shoulder Press x 10-15, rest 10s
B3. Bent-over DB Lateral Raise [3010] x 8-12, rest 10s
B4. Plank Shoulder Taps to fatigue, slow tempo, rest 3mins
WORKOUT 2
PREP: 2 sets:
-30sec push-ups
-30sec hollow body hold
-30sec barbell bench press (empty bar)
-30sec bent-over DB row (both hands together, light to moderate weight)
A. 2 sets, alternating:
A1. Barbell Bench Press x 8reps, rest 10s
A2. Incline Bench (30 degree) DB Press, x 8-12, rest 10s
A3. Flat Bench DB Pec Fly x 8-12, rest 10s
A4. Tuck Hold on Rings x ALAP, rest 2-3mins
B. 2 sets, alternating:
B1. Far Grip Barbell Curl x 7-10, rest 10s
B2. 45 degree incline DB Curls x 8-12, rest 10s
B3. Bent-over DB Hammer Curls x 8-12, rest 2mins
C. Strict Toe to Bar with 3sec lowering phase. 2xAMRAP, 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. 2 sets, alternating:
A1. Barbell Deadlift [4110] x 6-8, rest 10s
A2. Prone Hamstring Curls with Band x 8-12 [3010], rest 10s
A3. Sumo Stance DB RDL x 10-15, rest 3mins
B. 2 sets, alternating:
B1. Pull-ups with 2sec pause at top, rest 20s
B2. Bent-over Barbell Row x 8-10, rest 20s
B3. Ring Row with 4sec pause at top x AMRAP, rest 20s
B4. No money drill x 10-20, rest 3mins
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