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 any plates not needed

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

10 Hollow Rocks

MANAGEMENT/FOCUS:

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

Specific Warm-up

Round 1: 6 Deadlift @40% + 12 Glute Bridges

Round 2: 4 Deadlift @50% + 8 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

Deadlift 1-rep Max

FOCUS:

• LFT HVY SHT…grip it and rip it!
  

Accessory Work

5 sets:

14 Barbell Windshield Wipers (7 each way) @95-135

8 Barbell Good Mornings (start moderate, 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, 7 one way then 7 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, we did 10 reps in week 4, increase weight from there

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