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 any plates not needed, get out DBs

34:00-40:00 Explanation of Accessory Work

40:00-45:00 Transition to Accessory Work

45:00-55:00 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

30 second Front Plank

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: 3 Pause Front Squats @40%

Round 2: 2 Pause Front Squats @50%

Round 3: 1 Pause 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

5 sets:

3 Pause Front Squats

Set 1: 60% of estimated max from week 1

Set 2: 65% of estimated max from week 1

Set 3: 70% of estimated max from week 1

Set 4: 75% of estimated max from week 1

Set 5: 80% of estimated max from week 1

FOCUS:

• Solid 3 second pause at the bottom on each rep…chest up, elbows up, good depth

NO BARBELL OPTION:

• KB Goblet Squats 5x8

• reps decreased, try to increase weight

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Accessory Work

5 sets:

12 Side to Side Knee Raises

10 Single DB Lateral Lunges (5 each leg, DB in front rack)

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…reps increased from week 1

• 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, 10 total, 5 each leg…this will not have to be very heavy to be beneficial…we did 6 reps per leg in week 1, increase the weight from that

• Do Both movements every 2:00