General Warm-up
2 Rounds
20-30 seconds Child’s Pose
3-5 each way Scorpions
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds Standing Toe Touch
20-30 seconds each side Standing Quad Stretch
—then—
2 Rounds
10 Air Squats
20 Flutter Kicks
MANAGEMENT:
Good lower body flexibility followed up with the squats and core movement to start to prime everyone for Front Squats
Specific Warm-up
3 Rounds
Round 1: 10 Front Squats @empty barbell
Round 2: 8 Front Squats @light weight
Round 3: 6 Front Squats @moderate weight (this will help decide starting weight)
MANAGEMENT:
Great time to focus on the technique in the lift, elbows up, chest up, good depth
Strength
Front Squat 3x6
KB/DB Goblet Squats 2x8
FOCUS:
Front Squat will be our Lower Body Main Lift for this 5-week cycle, we also use some variations as we build up our capacity
Start with a weight you are 100% confident you can complete all 6 reps, then increase from there
Today the last two sets are with a lighter implement to help the legs get conditioned for higher rep ranges, choose a very challenging weight for the KB or DB
The focus will be on Strength Endurance, rep ranges will mainly be in the 6-12 range
We will end the cycle with a 5-rep max test
WORK/REST RATIO:
Every 2 minutes for 10 minutes complete a set, this should allow at least 1:30 of rest
This also allows people to share equipment, both people can get the reps done within the 2 minute time frame
Accessory Work
Single DB Lateral Lunges 4x12 (6 each leg)
Single KB Deadlift 4x12 (both hands on one KB)
Plate Russian Twists 4x20 (10 each way)
Single Arm, Single Leg Prone Raises 4x10 (5 each side) (VIDEO)
Hang From Rig 4x25 seconds
FOCUS:
These will be the accessory movements for this day within this 5-week cycle
DB Lateral Lunges: we begin with a single DB and we will progress to double DB, for this week hold the DB in the front rack position, start standing with your feet close together, keep your chest forward as you step out to the side, keep your toes pointing forward, sit into a parallel squat with the outside leg, keep the inside leg straight, drive off the outside foot to come back to the standing position, the weight will not have to be very heavy to be beneficial
KB Deadlift: we begin with a single KB and will progress to double KB, chest up, both hands on one KB, as the KB gets to your knee think about flexing your butt to get full hip extension, keep your chest up when lowering back to the ground, repeat, the focus is on butt, back and hamstring strength
Plate Russian Twists: choose a challenging plate weight that allows you to get all 20 reps in a row, make sure you get a full rotation with your chest facing to that side when touching the plate down, feet should be off the ground, we will progress up in reps as the weeks move forward
Single Arm, Single Leg Prone Raises: the focus here is on core stability and lower back strength, we will progress up in reps as the weeks move forward, these should be very controlled movements
Hang From Rig: the focus is improving grip strength and grip endurance, we will progress up and back down with time, with lower time try to hold a DB between your feet or use a weighted vest
WORK/REST RATIO:
Alternating EMOM 20: M1: Lunges, M2: Deadlift, M3: Twists, M4: Prone Raises, M5: Hang
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order