General Warm-up
2 Rounds
10yd Walking High Knee Hug Hamstring Stretch
10yd Walking Quad Stretch
10yd Alternating Figure 4 Glute/Hip Stretch
10yd Alternating Groin Stretch
10yd Samson Stretch
10yd Walking Hip Openers
—then—
2 Rounds
10 KB RDLs
10 Lying Leg Raises
10 KB Goblet Squats
20 Flutter Kicks
MANAGEMENT:
Good stretch, then get KBs out and go through the next phase.
Specific Warm-up
10 Air Squats + 10 Squat Jumps
10 Empty Barbell Back Squats
2x5 Back Squats @40, 50%
2x3 Back Squats @60, 65%
MANAGEMENT:
Recommend doing an EMOM 6, this will be short rest especially when you get to plate changes, but this will help elevate heart rate and body temp, this will level off and heart rate will come down as you get rest in between working sets
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready for their working sets
Strength
Back Squats
2x8 @70%
2x6 @75%
FOCUS:
Reps dropped from last week, increase the weight
If you do not know your max: on sets of 8, reps 1-4 should feel pretty comfortable, the last 3-4 should start to be pretty tough…on sets of 6, reps 1-3 should feel pretty comfortable, the last 2-3 should be pretty tough
Keep your chest up, whole foot in contact with the ground, knees out, controlled on the way down, get good full depth, max effort speed on the way back up each rep
WORK/REST RATIO:
Every 3 minutes for 12 minutes complete the reps, this should allow around 2:00-2:15 of rest in between sets
Accessory Work
Double DB Split Squats 4x12 (6 each way)
Double KB RDLs 4x12
Bird Dogs 4x16 (8 each way) (VIDEO)
Seated Barbell Wrist Curls 4x18 (VIDEO)
FOCUS:
KBs or DBs can be used for Split Squats and RDLs
Reps increased on all movements this week, we have previously gone down in reps on the Split Squats and RDLs to build strength, now we come back up for Muscle Endurance
Reps continue to climb for Bird Dogs and Wrist curls to keep building endurance
Split Squat: Single Leg Strength and Balance…Chest up, make sure feet are far enough apart that both legs bend to roughly 90 degrees when going down to gentle touch the knee, focus on driving through your front heel when standing up
RDLs: Back, Butt and Hamstrings…Slight bend in the knee, flat back, push your hips back until you feel a good stretch in the hamstring, flex your butt at the top of each rep, slow and controlled with these reps
Bird Dogs: Core Strength and Stability…quality and controlled reps, keep your back flat like a table top for the full duration of the reps
Barbell Wrist Curls: Forearm Strength/Grip Strength…wrists right at the edge of the bench, let the barbell roll all the way down to your fingertips, flex your forearms and bring it all the way back up
WORK/REST RATIO:
Alt. EMOM 16: M1: Double DB Split Squats, M2: KB RDLs, M3: Bird Dogs, M4: Barbell Wrist Curls
This format will allow people to share equipment, you could get into groups as large as 4 if needed, start people on different movements and rotate through in this order
Since we increased reps on all, this won’t leave a ton or rest so make sure everyone is efficient on their movements and transitions