0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-11:00 Transition to Specific Warm-up
11:00-17:00 Specific Warm-up
17:00-19:00 Explanation of Complex
19:00-32:00 Complex
32:00-34:00 Put away all barbells and plates, they can begin to do this after their last set
34:00-37:00 Explanation of Accessory Work
37:00-39:00 Transition to Accessory Work
39:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Iron Crosses
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Empty Barbell RDLs
20 Flutter Kicks
MANAGEMENT/FOCUS:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
Good lower body warm-up followed by some movements to prime the body for the Complex
Check out the specifics on the flow of the full complex and each of the movements in the notes of the strength section
Specific Warm-up
EMOM 6
Minutes 1-2: 1 Full Deadlift + 1 Above Knee Deadlift @40%
Minutes 3-4: 1 Below Knee Deadlift @45%
Minutes 5-6 1 Full + 1 Above Knee + 1 Below Knee @50%
MANAGEMENT:
This EMOM allows members to practice parts of the complex for minutes 1-4, then the full complex for minutes 5 and 6
Great time to coach them more specifically on their technique for each part of the complex
Strength
Deadlift Triple Position Complex, 5 sets
1 Full + 1 Above Knee + 1 Below Knee
FOCUS:
Flow: Barbell starts on the ground, stand to full extension, go down to just above the knee then back up, back down to the ground (I would not do touch n’ go, keep your hands on the bar, but brace again before this last half rep), then up to just below the knee then back down…this is great for body awareness, bracing, keeping a neutral spine and working the different positions of the lift…it really makes them be present for every rep in every set
If they know their max then 60% is a good starting point, build from there but keep the focus on very quality reps
WORK/REST RATIO:
Every 2:30 for 12:30…last set would be at the 10:00 mark
Accessory Work
Complex, 4 sets
10 KB Goblet Squats
10 KB Lunge and Pass (5 each leg)
40yd KB Front Rack Walk
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant sets in this cycle…all are “fun” in their own way 😁
Complexes are back to back movements that are not all for the same body part…today is two for the legs and one for the core…they are all done back to back then rest
Weights do not have to be the same for each movement, choose a challenging weight for each
Goblet Squats: KB/DB in the front rack, controlled on the way down to good depth, full speed back up…breath and move at a consistent pace
KB/DB Lunge and Pass: chest up, focus on driving through your front heel, stand to full hip extension before beginning the next rep…find a steady, consistent rhythm
KB/DB Front Rack Walk: KB/DB in the front rack, slow and steady consistent walk, 10yd zones, breath and brace your core
WORK/REST RATIO:
Every 4 minutes for 16 minutes complete the complex
Technically a DB can be used if you need to share equipment or are low on KB inventory, the Lunge and Pass will be more difficult