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
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Calf Stretch on Rig
—then—
2 Rounds
10 Air Squats
10 Sit-ups
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
Round 4: 4 Front Squats at just below your starting weight
MANAGEMENT:
Great time to focus on the technique in the lift, elbows up, chest up, good depth
Recommend doing a warm-up set every 1:30, it will be short rest especially with the plate changes, but it will get the heart rate and body temp up to prepare for the working sets
Strength
Front Squat 2x8
Front Squat 3x6
FOCUS:
This cycle is a “wave load” of reps, week 1 we did sets of 6 and 8, last week we did sets of 10 and 12, this week we come back down to 8 and 6, next week will be back up to 12 and 10, then we go for a 5-rep max in the last week
Start with a weight you are 100% confident you can complete all 8 reps, then increase from there for the second set of 8 and your sets of 6
WORK/REST RATIO:
Every 2:30 for 12:00, should leave about 2 minutes of rest each set
This also allows people to share equipment, both people can get the reps done within the 2:30 time frame
Accessory Work
Single DB Lateral Lunges 4x8 (4 each leg)
Double KB Deadlift 4x8
Plate Russian Twists 4x40 (20 each way)
Single Arm, Single Leg Prone Raises 4x14 (7 each side) (VIDEO)
Hang From Rig 4x35 seconds
FOCUS:
Reps decreased on Lunges and Deadlift, increase the weight
Reps increased on Twists, Raises and the hang to keep building muscle endurance
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