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
5 Scorpions each way
5 reps of 5 second hold each Up Dog to Child’s Pose
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretc
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 each way Seated Hip Openers
10yd Walking Heel Scoops
10yd Alternating Inverted Toe Touches
—then—
2 Rounds
10 Empty Barbell Good Mornings
30 seconds Front Plank
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 tempo work
Check out the specifics on the flow of the tempo work in the notes of the strength section
Specific Warm-up
Round 1: 2 Regular Deadlift
Round 2: 1 Regular Deadlift + 1 Tempo Deadlift (113)
Round 3: 2 Tempo Deadlift (113)
MANAGEMENT:
Start light and build towards the weight you will use for your first working set
Recommend doing a warm-up set every 2:00
Great time to coach them more specifically on their technique for each part of the complex
Strength
Tempo Deadlift 5x2 (113)
FOCUS:
Flow: full speed off the ground to full hip extension, dead stop pause, solid 3-seconds lowering back to the ground, reset and repeat…very important to focus and keep your core braced and a neutral spine
If they know their max then 65% 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
8 KB Goblet Squats
8 KB Lunge and Pass (6 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…we will keep the complex format on this day just for this week then switch it to another day with different movements
Weights do not have to be the same for each movement, choose a challenging weight for each…reps on squats and lunges slightly decreased, try to go heavier on all movements
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