Weekly Template Workouts for Aug 9 2021
TRAINING GENERAL
WORKOUT 1
A. 3 sets
8 cossack squats
10 curtsy lunge
12 deadbug
B. Tempo back squat [33x1]
3x6 reps (up from week 3)
rest 90s-2 mins b/w sets
C. Lateral box step up
4x8/side
Ring plank
3 x 45-60s
D. Metcon
WORKOUT 2
A. 3 sets
8-10 barbell z press
20-30s seated barbell overhead hold
5 wide grip push up negatives (4s lower)
B. Tempo Bench [32x1]
3x4-6 reps (up from week 3)
rest 90s b/w sets
C. Dumbbell bench press
4x8-10 reps
Hollow hold
3x60s
D. Metcon
WORKOUT 3
A. 3 sets
10 ab wheel roll outs
10 plank reach
15 kettlebell deadlifts
B. Tempo RDL [41x1]
3x8 reps (up from week 3)
rest 2 min b/w sets
C. 3 sets alternating
30-45s pike hold on box/handstand hold
8 push-up negatives (add weight if needed)
D. Metcon
POWERLIFTING
WORKOUT 1
A. 3 sets
20s bottom of squat hold w/ kb
30s deadbug legs only, holding kb
20s wall squat*
*focus on perfect posture*
B. Back squat
4x4 up from last week
C. Close grip bench press
3x8 reps
D. 3 sets
20 db glute bridge
20 calf raises off plate
WORKOUT 2
A. 3 sets
20s bottom of push up hold
30s foot elevated glute bridge
20s superman hold
B. Bench press
4x4 up from last week
C.Front squat
3x8
D. 3 sets for max reps
30s pec fly
30s db push press R
30s db push press L
WORKOUT 3
A. 3 sets
20s start position hold (empty bar)
30s RDL w/ 2s pause at knee
20s pallof press/side
B. Deadllift
4x4 up from last week
C. Chin up
3-3-3-3, rest approx 90s
*make harder each set*
D. 4 sets
45s on 15s rest:
-bird dog
-med ball plank (use slam ball)
-russian twist
GAINS
*Recommendation: Space these workouts through the week and add a Flow Class if able.
WORKOUT 1
---LAST WEEK OF THIS PHASE---
A. 4 sets:
Tempo Bench Press (6sec lowering) x 2-4, rest 20sec,
Normal Bench Press (same weight, no specific tempo) x AMRAP, rest 2mins
B. 3 sets:
-RDL x 8 reps, rest 20s
-Banded Hamstring Curls x 8-10reps, rest 20
-KB Swings x 20 reps, rest 3mins
C. 3 sets:
-DB Pec Flys x 12-20 reps, rest 30s
-banded triceps push downs x AMRAP (12+), rest 30s
D. 2 sets:
-Tuck hold on rings x ALAP (intent: engage lower abs)
WORKOUT 2
A. Dumbbell shoulder press 1 x 20 reps (warm-up set for blood flow).
B. 4 sets:
-Barbell Press x 2-4reps, rest 20s
-DB Shoulder Press x 8-12 reps with 3sec lowering phase, rest 20s
-DB Lateral Raise x 10-15reps, rest 2mins
C.
Warm-up sets as needed, then 3 working sets:
-1 1/4 Squats. x10 reps, rest 20sec (put bar bar in the rack)
-regular back squats x as many quality reps as possible, rest 2mins
D. 2 sets, rest 60s
-Hollow body hold x ALAP
WORKOUT 3
A. 5 sets:
-Chin-ups x 3-6, rest 20sec
-Ring Rows x AMRAP with 3sec hold at top, rest 20sec
-Seated Band Row x 10+ AMRAP, rest 90sec
B. 3 set:
-DB Hammer Curls x 8-12, 3sec lowering phase. Rest 20sec between sets.
-Banded Biceps Hammer Curls. xAMRAP. rest 90sec between sets.
C. barbell hip thrust 3 x 10-15, rest 60sec
*try to beat last week's performance
D. 2 sets, no rest
-Pallof Hold x 45sec per side
QUANTUM FLOW (optional)
WORKOUT 1
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