Weekly Template Workouts for Aug 2 2021
TRAINING GENERAL
WORKOUT 1
A. 8 min AMRAP
30s low bear crawl
30s banded lateral walk
10 kneel to squat
10 glute bridge clamshell/side
B. Back squat 4x8 (up from week 2)
rest 60-90s
C. Bulgarian split squat
3x8-10/side
D. Metcon
WORKOUT 2
A. 8 min AMRAP
20s top of push up hold
20s bottom of push-up hold
8 t-push ups
20 banded glute bridge
B. Bench press 3x8 (up from week 2)
rest 60-90s
C. 3 sets alternating
10 db hammer curls
10 triceps banded push down
10 db lateral raise
D. Metcon
WORKOUT 3
A. 8 min AMRAP
30s woodchopper w/ slow return/side
30s barbell bent over row hold
15 banded goodmornings
10 kettlebell swings
B. Deadlift 4x8 (up from week 2)
rest 60-90s
C. Pull-up, 3x5
D. Metcon
POWERLIFTING
WORKOUT 1
A. 2 sets
8 tempo empty bar squat
10 goodmornings
12 deadbug
B. Back squat
5x5 reps
*up 5-10lbs from last week*
C. Close grip bench press
4x8 reps
D. 4 sets alternating
10 box jumps
15 kettle bell swings
WORKOUT 2
A. 2 sets
10 empty bar glute bridge floor press
10 deadbug w/ barbell hold
10 t push ups
B. Bench press
5x5 reps
*up 5lbs from last week*
C. Front squat
4x8 reps
D. 3 sets alternating
8 single arm db row/side
10 arnold press
WORKOUT 3
A. 2 sets
15 banded pull aparts
15 banded good morning
15 plank shoulder taps
B. Deadlift 5x5 reps
*up 5-10lbs from last week*
C. Pull- up
5-4-3-2-1 rep
*make harder with harder band or
weighted*
D. 3 sets
1 min front plank
30s side plank/side
GAINS
*Recommendation: Space these workouts through the week and add a Flow Class if able.
WORKOUT 1
A. 3 sets:
Tempo Bench Press (6sec lowering) x 2-4, rest 20sec,
Normal Bench Press (same weight, no specific tempo) x AMRAP, rest 20sec,
Tempo Push-ups (3sec lowering phase) x AMRAP, rest 20sec
pec flys x 12+, rest 2.5mins
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 Skull Crushers x 10-15reps [3s lowering], rest 20s
-banded triceps push downs x AMRAP (12+), rest 60sec.
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 2 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, no rest
-poliquin step downs x 15-25/side
-Hollow body hold x ALAP
WORKOUT 3
A. 4 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 20sec
-Band Pull Aparts x AMRAP, rest 2mins
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, minimal rest
-single leg RDL x 10/side (weighted if able)
-Pallof Hold x 45sec
QUANTUM FLOW
WORKOUT 1
A. 8mins: windmill practice
B. 30mins:
-Row 4mins
-Pallof Hold x 40sec per side
-supine toe reach with dorsi flexion x 5 reps (hold top for 3-5sec) https://www.youtube.com/watch?v=WCEaNmSl9AA&t=1s
-Adductor side plank x 30sec per side
-20 boot strapper squats
WORKOUT 2
A. 5mins: windmill practice
B. 22mins:
-front plank on rings OR L-sit/tuck hold x ALAP
-lateral band walk, 5 per side, to fatigue
-10 downward dog to cobra
*hold each position for approx 5-sec.
**downward dog: active shoulders, straight legs, push heels toward floor
***cobra, active glutes and abs, no relaxed/overextended posture.
-8 low transition cossack squats per side
-8 kneeling lean backs
-12/20cal bike
C.
-4mins: lat self massage
-4mins: adductor self massage