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 Strength
19:00-32:00 Strength
32:00-34:00 Put away all barbells and plates, they can begin to do this after their last set
34:00-38:00 Explanation of Accessory Work
38:00-40:00 Transition to Accessory Work
40:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Banded Lat Stretch
10 Band Pull Aparts
10 Banded Good Mornings
20-30 seconds each side Standing Quad Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
10yd Walking Straight Leg Marches
10yd Lunge and Reach Overhead
30 seconds Front Plank
—then—
2 Rounds
10 Empty Barbell RDLs
10 Lying Leg Raises
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 Deadlift sets
Specific Warm-up
Round 1: 5 Deadlift @40%
Round 2: 4 Deadlift @50%
Round 3: 3 Deadlift @55%
MANAGEMENT:
Recommend doing a warm-up set every 2:00
Great time to coach them more specifically on their technique for Deadlift
Strength
Deadlift
1x10 @60%
1x8 @65%
3x6 @70%
FOCUS:
We have utilized some complexes and tempo to increase time under tension, now we go to higher rep sets to continue working on Strength Endurance
Chest up, hips below shoulders and above knees, brace, neutral spine, when you get to the knee think about flexing your butt to get to full hip extension
WORK/REST RATIO:
Every 2:30 for 12:30…last set would be at the 10:00 mark
Accessory Work
3 sets of each
Cluster #1: 10yd KB Front Rack Walk + 5 KB Goblet Squats + 10yd KB Front Rack Walk + 5 KB Goblet Squats
Cluster #2: 8 Double KB RDLs + 8 Double KB Lunges (4 each leg)
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant sets in this cycle…all are “fun” in their own way 😁
Clusters combine 2 or more movements of the same body part to build muscle size and endurance by increasing time under tension
Cluster #1: use the same KB for both movements…walk 10yds with the KB in the Front Rack, complete the Goblet Squats, then back 10yds with the KB in the Front Rack, then complete the Goblet Squats
Cluster #2: use the same KBs for both movements…slight bend in the knee, push your hips back to get a good stretch in the hamstrings, flex your butt at the top, go right into the Lunges, focus on driving through your front heel…grip strength will be tested as well
WORK/REST RATIO:
Every 2 minutes for 6 minutes complete a set of Cluster #1, after completing all sets then take 2-3 minutes rest, then go again every 2 minutes for 6 minutes to complete the sets of Cluster #2
Technically DBs can be used if you need to share equipment or are low on KB inventory