Weekly Template Workouts for Aug 23 2021
TRAINING GENERAL
WORKOUT 1
A. 3 sets:
30s wall sit
20-30s captain morgan/side
5 barbell back squat
*start at empty bar and use these
3 sets to build to working weight*
B. Tempo back squat [43x1]
3x4 (up from week 5), rest 90s-2 mins
C. Goblet step-up
4x6 reps/side, rest 1 min b/w sets
*up from week 2
D. Metcon
WORKOUT 2
A. 3 sets:
20s top of push-up hold
20s bottom of push-up hold
30s glute bridge hold
30s palms up banded pull aparts
B. Tempo Bench [33x1]
3x4 (up from week 5), rest 90s
C. 3 sets alternating:
6 x db half kneeling press/side*
30s pallof press/side
*up from week 2
D. Metcon
WORKOUT 3
A. 3 sets
10 deadbug
8 single leg db RDL/side
6 single arm banded lat pull down w/ 3s hold
B. Tempo RDL [52x1], 3x4, rest 2 min
C. Pull-up negative, 4x4 reps, *5s lower*
D. Metcon
POWERLIFTING
WORKOUT 1
A. 2 sets:
5 goblet squats
5 reverse lunges/side
12 slow mountain climbers
12 banded lateral steps
B. Back squat, 4x3. up from last week
C. Dumbbell bench press, 4x6-10 reps
D. 4 sets alternating:
8 high box jumps
10 heavy kettle bell swings
WORKOUT 2
A. 2 sets:
10 reps with empty bar
10 feet elevated glute bridge
30s barbell bent over row hold
B. Bench press, 4x3 up from last week
C. Double KB/DB front rack squat, 4x8 reps
D. 8 min AMRAP:
10 hollow body lat pull-down
5-10 push-ups
5-10 pull-ups
WORKOUT 3
A. 2 sets
30s founders hold
30s single arm farmers hold/side
30s banded good mornings
B. Deadlift, 4x3 up from last week
C. Pull-up, 4-3-3-2-2
D. 3 sets:
10 ab wheel roll outs
8 superman w/ 3s hold at top
GAINS
WEEK 2 GOAL: Get a few more reps on main exercises. If you got 10 reps all the way across last week, increase weight on that exercise.
*Recommendation: Space these workouts through the week and no more than two workouts in a row before a rest day.
WORKOUT 1
PREP: 1 set:
-10 PVC bench press drill
-10 tempo push-ups (great shoulder position)
-10 ring rows
A1. Bench Press 5x10 [4010], rest 90s
A2. Ring Rows 5x10 [4010], rest 90s
*substitute chin-ups if you're able to maintain great back engagement throughout and can get 10 reps, on tempo, for at least the first 3 sets.
B1. Dumbbell Pec Flys 2x10-15, rest 60sec
B2. Ring Rows 2xAMRAP, rest 60sec
C. Hollow Body Hold with Foam Roller 2xALAP per side. Rest 30sec between sides.
WORKOUT 2
PREP: 1 set:
-8/8 cossack squats
-X-band walk, 5 per direction to fatigue
-bodyweight squat with 5sec hold in bottom x 10
A1. Back Squat 5x10 [4010], rest 90sec
A2. Prone Hamstring Curl with Band 5 x 8-10 [4010], rest 90sec
B1. Front Step-Down (12-16" box) [3010] 2 x 10-15/side, rest 60sec
B2. RDL 2 x 6-8reps [3010], rest 60sec
C. Pallof Hold 2x45sec/side, no rest,
then immediately into: 1x side plank x ALAP per side.
WORKOUT 3
PREP: 1 sets:
-face-pulls iwth band x 12-20
-shoulder pass throughs x 20
A1. Seated-Incline DB Curls 5 x 10 [3010], rest 75sec
A2. Barbell Shoulder Press 5 x 10 [4010], rest 75sec
*sub seated-incline DB press if you have limited shoulder mobility.
B1. DB lateral raise 2x10-215 [3010], rest 45sec
B2. Back Flys with Band with 3sec hold, 2 x 10-15, rest 45sec
C. Dragon Flag 2xAMRAP. rest 45sec
QUANTUM FLOW
A. 12mins:
-7 cossack squats LEFT
-7 cossack squats RIGHT
-10 kneeling lean backs
-founder hold to fatigue
-forward bend x 5-6 breaths
B.
-glute iso hold against wall - technique review: 2x8 per side with 3sec hold at top.
**need to feel glute working hard on your support leg**
C.
-20mins:
-10-15cal bike
-in place farmers carry with 1sec hold at top. x 8 per side
-30sec plank hold from push-up position, with active shoulders
-quad stretch x 45sec/side