0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-31:00 Accessory Work

31:00-35:00 Put away Barbells and Plates

35:00-40:00 Explanation of Accessory Work

40:00-43:00 Transition to Accessory Work

43:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Thread the Needle each side

20-30 seconds on all fours side to side Wrist Mobility

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Standing Quad Stretch

10yd Walking Heel Scoops

10yd Walking High Knee Hugs

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

10 RDLs @empty barbell

10 Hollow Rocks

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to get everything primed for the Accessory Work

Specific Warm-up

Round 1: 8 Deadlift @very light weight

Round 2: 6 Deadlift @light weight

Round 3: 4 Deadlift @moderate weight

MANAGEMENT/FOCUS:

• Good opportunity to help members more specifically on their technique

• Round every 2:00

Strength

Work to Deadlift 3-rep max

FOCUS:

• Deadlift will be the other main lift in this cycle, we start by estimating our max then will use that number to calculate our percentages for this cycle

• Use this formula to estimate your max:

  Weight lifted x reps = A

  A x 0.0333 = B

  B + weighted lifted = estimated max

  Example if you finished at 185 for 3 reps

  185 x 3 = 555

  555 x 0.0333 = 18.48

  18.48 + 185 = 203.48 (round to 205)

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes, build to 3-rep max
  

Accessory Work

5 sets:

20 Russian Twists (10 each way)

16 Single KB Suitcase Deadlift (8 each side)

*do both movements back to back then rest 1-2 minutes in between sets

FOCUS/STRATEGY:

• Russian Twists: feet crossed and off the ground, get a full rotation so your chest is facing the way you are rotating

• Single KB Suitcase Deadlift: KB next to you hips below shoulders and above knees, stay level (don’t let yourself tilt since the KB is on one side), stand to full hip extension, back down with chest up, 8 on one side then 8 on the other