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 KBs, get out 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 Deadlift

Specific Warm-up

Round 1: 4 Deadlift @40% + 8 Glute Bridges

Round 2: 3 Deadlift @50% + 6 Glute Bridges

Round 3 2 Deadlift @60% + 4 Glute Bridges

MANAGEMENT/FOCUS:

• Good opportunity to help members more specifically on their technique

• Round every 2:00

Strength

Every 30 seconds for 5 minutes (10 total reps):

1 Deadlift @70% of estimated max from week 1

2-4 minutes rest

Every 30 seconds for 5 minutes (10 total reps):

1 Deadlift @75% of estimated max from week 1

FOCUS:

• Strength Clusters: the whole point is that 10 reps at 70 or 75% would be extremely challenging, but we can do 10 singles with short rest and still get the strength endurance benefit…we did these with Front Squats last week

• Recommend doing a set every 2:00
  

Accessory Work

5 sets:

30 Russian Twists (15 each way)

12 Single KB Suitcase Deadlift (6 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 3

• 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, 6 on one side then 6 on the other…reps dropped from week 3, try to increase the weight

• Recommend doing a set every 2:30-3:00