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 KB RDLs
10 Hollow Rocks
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Swings
Specific Warm-up
Round 1: 8 Russian KB Swings @very light weight + 30 second Front Plank
Round 2: 6 Russian KB Swings @light weight + 30 second Front Plank
Round 3: 4 Russian KB Swings @moderate weight + 30 second Front Plank
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically on their technique
Round every 2:00
Strength
Russian KB Swings 5 sets of 15 reps @AHAP (As Heavy As Possible)
FOCUS:
Heavy and higher rep, keep your core braced, make sure you flex your butt so you are using that muscle along with your hamstrings and back
Recommend doing a set every 2:30-3:00
Accessory Work
5 sets:
10 Barbell Windshield Wipers (5 each way) @95-135
12 Barbell Good Mornings (start light, build as you can)
FOCUS/STRATEGY:
Barbell Windshield Wipers: barbell hold up over your chest while lying on the floor, start with feet together and legs straight on the ground, brace and take your feet up to one side of the barbell, then back down to the ground, then up to other side, 5 one way then 5 the other, focus on quality and controlled reps
Barbell Good Mornings: barbell on your back, slight bend in the knee, push your hips back while keep your core braced and a flat back until you get a good stretch in your hamstring, then flex your butt back to the top to finish
Recommend doing a set every 2:30-3:00