General Warm-up
1 Round
20-30 second each side Calf Stretch on Rig
20-30 second each side Standing Quad Stretch
20-30 second each side Standing Hamstring Stretch
20-30 second each side Standing Groin Stretch
20-30 second each side Lat Stretch on Rig
20-30 second each side Standing Tricep Stretch
15 Air Squats
—then—
2 Rounds
20 seconds each side Banded Front Rack Stretch
10 Empty Barbell Front Squats
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: 4 Front Squats @40% + 10 Lying Leg Raises
Round 2: 3 Front Squats @50% + 8 Lying Leg Raises
Round 3: 2 Front Squats @55% + 6 Lying Leg Raises
MANAGEMENT:
If they do not know their max then the weights should be light, moderate, then just below starting weight
The Lying Leg Raises are to get the core primed and ready
Strength
Front Squats 4x12 @60%
FOCUS:
The reps and percentages this phase are programmed to improve strength endurance
Rep ranges will continue to be 6-12, we will finish with a 6-rep max in week 6
We started at 6, then went to 8, then we went to 10, now we go to 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 3:00 for 12:00
This also allows multiple people to share a rack and barbell if needed
Accessory Work
Double DB Step-ups 4x12 (6 each leg)
Russian KB Swings 4x12
Bench Crunches 4x16 (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 started at 6 then went to 8, then we went to 10, now we go to 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 started at 6 then went to 8, then we went to 10, now we go to 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…increased reps this week and will continue that over the cycle
Farmer’s Carry: Increase the weight from last week, 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