General Warm-up
2 Rounds
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
10yd Walking Hip Openers
10yd Walking Lunge and Reach Overhead
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 KB Goblet 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
4 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)
Round 4: 4. Front Squats @just below first attempt weight
MANAGEMENT:
Great time to focus on the technique in the lift, elbows up, chest up, good depth, and getting your mind rep for heavy sets of 5
Strength
Front Squat 5-rep max
FOCUS:
3 attempts will be about all you can handle until fatigue sets in and technique starts to break down
Your first attempt should be one you are 100% confident you can do, the second attempt should be very difficult to complete those last two reps…the last one is where you FAFO 😁
WORK/REST RATIO:
15 minutes, I would use the first 3 minutes for one more warm-up set as needed then do a 5-rep attempt every 4 minutes for the remaining 12 minutes
Accessory Work
Double DB Lateral Lunges 3x12 (6 each leg)
Double KB Deadlift 3x12
Plate Russian Twists 3x30 (15 each way)
Single Arm, Single Leg Prone Raises 3x20 (10 each side) (VIDEO)
FOCUS:
The reps on Lunges and Deadlift are back to where we started in week 1, see how much higher of a weight you can do now compared to then
Russian Twists also came back to our reps from week 1, go for a higher weight
Prone Raises continue to climb this last week to keep building endurance
Taking out the hang from the rig this week because we needed the time to reach our 5-rep Front Squat max
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
WORK/REST RATIO:
Alternating EMOM 12: M1: Lunges, M2: Deadlift, M3: Twists, M4: Prone Raises
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order