General Warm-up
2 Rounds
3-5 each way Iron Crosses
20-30 seconds each way Lying Hamstring Stretch
20-30 seconds each way Lying Quad Stretch
20-30 seconds each way Lying Glute Stretch
5 reps with 5 second hold of Up Dog
10yd High Knees
10yd Butt Kicks
10yd Run
10yd Back Pedal
—then—
2 Rounds
15 Air Squats
15 Lying Leg Raises
MANAGEMENT:
There are more movements than normal to help increase the body temp and heart rate, this will help with the higher volume Front Squats today
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 2x12
Front Squat 3x10
FOCUS:
Today is a pretty high volume day, but especially for those that have been consistent, we have been building towards this. For those that have missed days, especially if they missed several, then error on the lighter side
If they have been consistent then they should have a very good idea of what weight to start with…if not then as always, start with a weight you are 100% confident with and go from there
WORK/REST RATIO:
Every 3 minutes for 15 minutes
This also allows people to share equipment, both people can get the reps done within the 3-minute time frame
Accessory Work
Single DB Lateral Lunges 3x6 (3 each leg)
Double KB Deadlift 3x6
Plate Russian Twists 3x50 (25 each way)
Single Arm, Single Leg Prone Raises 3x16 (8 each side) (VIDEO)
Hang From Rig 3x40 seconds
FOCUS:
In light of the longer time frame to get the high volume Front Squats done we are doing one less set of each movement this week because of time constraints and fatigue from the main lift
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 15: M1: Lunges, M2: Deadlift, M3: Twists, M4: Prone Raises, M5: Hang
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order