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: 6 Front Squats @40% + 12 Lying Leg Raises
Round 2: 4 Front Squats @50% + 8 Lying Leg Raises
Round 3: 2 Front Squats @60% + 4 Lying Leg Raises
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
Front Squat 1-rep Max
FOCUS:
Testing day, you got this!
NO BARBELL OPTION:
KB Goblet Squats 5x3
reps decreased, try to increase weight
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:00 for 12:00
Accessory Work
5 sets:
6 Barbell Rollouts
12 Double DB Lunges (6 each leg, DB in each hand)
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, we did 7 per leg in week 4, increase weight from there
Do Both movements every 2:00