General Warm-up
2 Rounds
5 Iron Crosses each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 Inchworms
5 Infant Squats
10yd High Knees or 20 reps in place
10yd Butt Kicks or 20 reps in place
—then—
2 Rounds
10 Empty Barbell Front Squats
20 Scissor Kicks
MANAGEMENT/FOCUS:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
Specific Warm-up
3 Rounds
Round 1: 6 Front Squats @40% + 20 Shoulder Taps
Round 2: 4 Front Squats @50% + 20 Shoulder Taps
Round 3: 2 Front Squats @65% + 20 Shoulder Taps
MANAGEMENT:
If they do not know their max then the weights should be light, moderate, then just below starting weight
The shoulder taps are to get their core primed and ready
Strength
Front Squats 5x6 @70-75%
FOCUS:
The reps and percentages this phase are programmed to improve strength endurance
Rep ranges will be 6-12, we will finish with a 6-rep max in week 6
We will start at 6, then go to 8,10,12, then back down to 8 then back down to 6
Chest up, keep the elbows up, controlled on the way down, good depth, max speed on the way back up
WORK/REST RATIO:
Every 2:30 for 12:30
Lift heavy enough to want the rest…this also allows multiple people to share a rack and barbell if needed
Accessory Work
Double DB Step-ups 4x6 (3 each leg)
Russian KB Swings 4x6
Bench Crunches 4x10 (VIDEO)
Farmer’s Carry 4x40yds
FOCUS:
DB Step-ups: find a box/bench height that puts your leg around 90 degrees when your foot is on the box/bench, you can step off of a bumper plate if that helps get your leg to the 90 degrees…whole foot on the box/bench, drive through your heel, really focus on only using the leg on the box/bench and not bouncing off the bottom foot…we will start low rep and heavy, increase to 8,10,12, then back to 8 and back to 6
Russian KB Swings: slight bend in the knee, both feet glued to the ground, good hip hinge and hip pop, arms are just like ropes attached to the KB, they are not actively raising the KB and not resisting it on the way back down, this is all in the hips, flex your butt with every rep…we will start low rep and heavy, increase to 8,10,12, then back to 8 and back to 6
Bench Crunches: sit towards one of the ends of the bench, grab the bench just behind you, full extend out, stay up tall as you bring your knees to your chest, keep these reps very controlled…we will add reps each week to build core strength endurance
Farmer’s Carry: KB in each hand, go heavy, stay tall, core braced, walk as fast as you want, no running…if you can run then you aren’t going heavy enough…use 10yd zones
WORK/REST RATIO:
Alternating EMOM 16: M1: Step-ups, M2: Swings, M3: Crunches, M4: Carry
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order