0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-31:00 Put away any plates not needed, get out DBs
31:00-37:00 Explanation of Accessory Work
37:00-40:00 Transition to Accessory Work
40:00-55:00 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 @40%
Round 2: 6 Front Squats @50%
Round 3: 4 Front Squats @60%
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
Max Rep Front Squat @85% of estimated max from week 1
Rest 3-5 minutes
Max Rep Front Squat @65% of estimated max from week 1
FOCUS:
Using your estimated Max from week 1 for these percentages
A 12 minute time block should be enough time for continued warm-up, the working sets, rest and for people to share Barbells and Racks if needed
NO BARBELL OPTION:
KB Goblet Squats 5x10
reps decreased, try to increase weight
Accessory Work
5 sets:
4 Barbell Rollouts
16 Double DB Lunges (8 each leg, DB in each hand)
*do both movements back to back then rest 1-2 minutes in between sets
FOCUS/STRATEGY:
Barbell Rollouts: just like the AB wheel, but a bit more difficult, at least 25s on each side so the barbell will roll, focus on quality and controlled movement
Double DB Lunges: DB in each hand, chest up, you can do forward/reverse/walking, focus on driving through your front heel to push up to full hip extension
Recommend doing a set every 2:30-3:00