General Warm-up
2 Rounds
10/10 Leg Swings (forward/side to side) Hang on to wall or rig for support
10yd Walking Heel Sweeps
10yd Alternating Groin Stretch
10yd Walking Straight Leg Marches
10yd Walking Lunge and Rotate
3-5 each side Iron Crosses
10 Glute Bridges
—then—
2 Rounds
10 Empty Barbell Back Squats
10 Sit-ups
10 Supermans
MANAGEMENT:
Good stretch, then get barbells out and go through the next phase.
Specific Warm-up
2x5 Back Squats @40, 50%
2x3 Back Squats @55, 60%
2x1 Back Squats @65, 70%
MANAGEMENT:
Recommend doing an EMOM 6, this will be short rest with the 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 into the 12 minute block for Back Squats
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
Every 4 minutes for 12 minutes (3 attempts)
Back Squat: Build to 5-rep max
FOCUS:
A 5-rep max is at the top end rep range of testing sub-maximal strength
With the specific warm-up this gives them 18 minutes to work to their max, this should be plenty of time if you keep them on track
The first attempt should be something you are 100% confident that you will complete all 5 reps
The second attempt should feel pretty solid for 3 reps then the last couple should be very challenging
The third attempt should be something where you might feel you can only get 3-4 reps, but get your mind right and see if you can grind through 5!
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
Accessory Work
Double DB Split Squats 4x8 (4 each way)
Double KB RDLs 4x8
Bird Dogs 4x18 (9 each way) (VIDEO)
Seated Barbell Wrist Curls 4x20 (VIDEO)
FOCUS:
This is the last week of these accessory movements, we will switch them up for the next 5-week phase of this cycle
Reps dropped back down for Split Squats and RDLs, try to beat your weights from the last time we were at these reps within this phase
Reps climb one more time 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