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 Strength

31:00-34:00 Put away barbells and plates, get out DBs

34:00-40:00 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 Iron Crosses each way

5 Scorpions each way

5 each way Seated Hip Openers

20-30 seconds each side Pigeon Stretch

5 reps of 5 seconds each Up Dog to Child’s Pose

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Straight Leg Marches

10yd Alternating Groin Stretch

10yd Lunge and Reach Overhead

10 Infant Squats

—then—

2 Rounds

10 Front Squats @empty barbell

20 Flutter Kicks

MANAGEMENT/FOCUS:

• Getting the barbells out for the second part will help the transition into the Specific Warm-up

• These movements will get the hips, legs and core ready to go

Specific Warm-up

Round 1: 8 Front Squats @very light weight

Round 2: 6 Front Squats @light weight

Round 3: 4 Front Squats @moderate weight

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique on Front Squats

Strength

Work to Front Squat 3-rep max

FOCUS:

• New cycle, let’s go! Front Squat will be the main lift, we will use this estimated max number to calculate your percentages for this cycle, then retest

• 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

NO BARBELL OPTION:

• KB Goblet Squats 5x12

• we will keep this movement for the cycle, the reps will decrease so weight can increase

Accessory Work

5 sets:

10 Side to Side Knee Raises

12 Single DB Lateral Lunges (6 each leg, DB in front rack)

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

FOCUS/STRATEGY:

• Side to Side Knee Raises: slow and controlled, quality reps…focus on getting your knees as high as you can each side, try not to swing…modification would be regular knee raises or Bench Reverse Crunches

• Single DB Lateral Lunges: hold the DB in the front rack, starting standing with both feet underneath hips, step out to the side keeping your toe pointing straight ahead, sit down to parallel on the side then drive through your whole foot to push back to the center, alternate legs each rep, 12 total, 6 each leg…this will not have to be very heavy to be beneficial