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 Barbell RDLs
20 Scissor Kicks
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Deadlift
Specific Warm-up
Round 1: 4 Half Deadlift @40% + 8 Glute Bridges
Round 2: 3 Half Deadlift @50% + 6 Glute Bridges
Round 3 2 Half Deadlift @55% + 4 Glute Bridges
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically on their technique
Round every 2:00
Strength
5 sets:
3 Half Deadlift
Set 1: 55% of estimated max from week 1
Set 2: 60% of estimated max from week 1
Set 3: 65% of estimated max from week 1
Set 4: 70% of estimated max from week 1
Set 5: 75% of estimated max from week 1
FOCUS:
Half Deadlift: get tight, brace your stomach, pull to just above your knee, dead stop, back down, for all reps
Recommend doing a set every 2:30-3:00
Accessory Work
5 sets:
30 Russian Twists (15 each way)
14 Single KB Suitcase Deadlift (7 each side)
FOCUS/STRATEGY:
Russian Twists: feet crossed and off the ground, get a full rotation so your chest is facing the way you are rotating…reps increased from week 1
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, 7 on one side then 7 on the other…reps dropped from week 1, try to increase the weight
Recommend doing a set every 2:30-3:00