Weekly Template Workouts for Feb 14 2022
TRAINING GENERAL (week 3)
WORKOUT 1
A. 2 sets, no rest:
-bulgarian split squat with 4sec hold at bottom x8/8
-floor press with hollow body hold x 12 reps
B. Bench Press, rest 2min between sets.
4 sets x AMRAP at last week’s top weight
C. Back Squat. Rest 2min between sets.
set 1: work to a tough set of 3 reps
sets 2-3: 5-6reps at 90% of today’s top weight
D. 2 sets:
-Pallof Walk-Out x 30sec per side. no rest
E. Metcon
WORKOUT 2
A. 2 sets:
-KB RDL with 4sec pause at bottom x 12
-Overhead stretch with band x 45-sec/side
B. Deadlift.
3x6-8 reps. Use (roughly speaking) the weight you used for your 2nd set last week). rest 2mins
C. 3 sets: Alternating:
C1. Barbell Shoulder Press x 7-10reps, no rest
C2. Pull-ups x 4-6reps, no rest
C3. DB Front Rack Reverse Lunges 8/8, rest 2mins
D. Side plank.
Alternate sides every 30sec for 4mins. No rest.
E. Metcon
WORKOUT 3
A. 2 sets, minimal rest:
-bodyweight squats with band around knee x 12
-split squats with 4-sec lowering phase x 10/10
B. Back Squat, EMOM, 7x2 @85% of Monday’s top weight. rest 75sec
C. Paused Bench Press (3-sec) 3x4-6. rest 90sec
D. 2 sets:
-Ring Rows x 20 (take small rests as needed to complete all 20 reps with high quality), rest 30s
-Banded Triceps Pushdowns x 20, rest 30s
E. Metcon
POWERLIFTING (week 3)
WORKOUT 1
A. Squat 88%x2, then 80%x3x5
B. Banded Deadlift 3x4, 2 reps in the tank
C. Spoto Press (pause 1" off the chest, bar never touches the chest)
3x6@72.5%
D. Pull Ups 3x4-6 OR Lat Pulldowns 3x8-10
WORKOUT 2
A. Bench Press 88%x2 then 80%x3x5
B. Wide Grip Bench 3x5@75%
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 conservative 3RM (around 87.5%) then drop 10% for 3x3
B. Front Squat or SSB 3x5 (leave 2 reps in the tank)
C. Close grip Bench 4x5@77.5%
D. 3 sets, alternating:
-6-8 Nordic hamstring Curls OR GH Raise x 6-8
-30sec Banded Deadbug
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:
-Boot Strapper Squats x 15
-Mini-band side shuffles, to fatigue
-FFESS x 10/10
PART A. 3 sets, alternating:
A1. Barbell Back Squat x 4-6 reps, rest 10sec
A2. Goblet Squat Pulse x 12-20reps, rest 10sec
A3. Goblet Alternating Cossack Squats x 10/10, rest 3mins
PART B. 3 sets, alternating:
B1. Barbell Shoulder Press 4-6reps [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. 3 sets, alternating:
A1. Barbell Bench Press x 6-8reps, rest 10s
A2. Incline Bench (30 degree) DB Press, x 10-15, rest 10s
A3. Flat Bench DB Pec Fly x 8-12, rest 10s
A4. Tuck Hold on Rings x ALAP, rest 2-3mins
B. 3 sets, alternating:
B1. Fat 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. 3 sets, alternating:
A1. Barbell Deadlift [4110] x 6-8, rest 10s
A2. Prone Hamstring Curls with Band x 8-12 [3010], rest 10s
A3. Glute Bridge Walk Outs x AMRAP, rest 3mins
B. 3 sets, alternating:
B1. Pull-ups with 2sec pause at top, rest 20s
B2. Bent-over Barbell Row x 10, rest 20s
B3. Band Pull Aparts (palms up) x 20, use a controlled tempo, rest 2-3mins
C. *If Time:
Seated DB external rotations. 3x10-15 per side,[2020], no rest between sides.
QUANTUM FLOW
A.
TGU Sit-ups. 2x10/side. Rest as needed.
*focus on not over-extending the trunk + maintaining centered shoulder position.
B. 4 sets:
-15 supine no money drill
-10 standing shoulder extension with dowel (weighted if able)
-10 shoulder pass throughs
-10 Overhead Squats OR 5 TGU sit-ups per side
C. 18mins:
-Row 250m
-10 plank shoulder touches per side
-forward bend stretch x 6 breaths
-laying toe reach drill x 6reps
D. back pack stretch. 2x45sec/side *if time