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
19:00-34:00 Strength
34:00-36:00 Put away all barbells and plates, they can begin to do this after their last set
36:00-40:00 Explanation of Accessory Work
40:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Child’s Pose
10yd Walking Straight Leg Marches
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Butt Kicks
10yd High Knees
—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% + 20 Scissor Kicks
Round 2: 4 Deadlift @50% + 20 Scissor Kicks
Round 3: 3 Deadlift @55% + 20 Scissor Kicks
MANAGEMENT:
Recommend doing a warm-up set every 2:00
Great time to coach them more specifically on their technique for Deadlift
Strength
Deadlift 10@60%, 8@65%, 6@70%, 4@75%, 2@80%
FOCUS:
Heavy 5s last week now we go back up in reps and work our way down the ladder to lower reps
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 3:00 for 15 minutes
Accessory Work
Giant Sets
50 Single KB RDLs
100 Single DB Lunges
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant sets in this cycle…all are “fun” in their own way 😁
Giant Sets are just like they sound, big rep sets that you have to chip away at until you complete them, great for muscle endurance and muscle size
Single KB RDLs: both hands on one KB, go for big sets each time you pick it up…slight bend in the knee, push the hips back, get a good stretch in the hamstring, nice flat back, flex your butt at the top
Single DB Lunges: hold the DB wherever you want, on the shoulder is usually best, you can do forward, reverse or walking lunges, go for big sets…focus on driving through your front heel to get to full hip extension
WORK/REST RATIO:
12 minutes to complete all reps
you can share equipment if needed, one person start on the RDLs, one one the Lunges, then switch