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
17:00-18:00 Explanation of Strength
18:00-30:00 Strength
30:00-32:00 Put away barbells
32:00-37:00 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 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
5 seconds of 5 reps Up Dog
10yd Walking Straight Leg Marches
10yd Walking Pigeon Stretch (ankle on opposite knee)
10 Infant Squats
—then—
2 Rounds
10 Empty Barbell Back Squats
20 Flutter Kicks
MANAGEMENT:
Getting the barbells out in the second part will help the transition to the Specific Warm-up
Great time to hep members more specifically on their technique for back squats
Flutter Kicks to get the core primed and ready
Specific Warm-up
Round 1: 5 Back Squat @40%
Round 2: 4 Back Squat @50%
Round 3: 3 Back Squat @60%
MANAGEMENT:
Recommend doing a round every 2:00
This warm-up progression will help them build towards their 70% for the working sets
If they do not have a max then start light in this warm-up and slowly build and that can help them choose their weight for the working sets
Another good time to help members with their back squat technique
Strength
Back Squat 5x5 @70%
FOCUS:
Back Squat cycle, let’s gooo!
Reps will be 6 and below, will use some pause and tempo and we will do a 1-rep max at the end of this cycle
This % for today is slightly below what it would normally be on purpose, start this cycle really focusing on your technique and depth…proper technique and depth not only prevent injury but are the most efficient way to lift heavy, set the tone in week 1
WORK/REST RATIO:
Every 2:30 for 12:30, last set beginning at the 10:00 mark, this should be plenty of time to share equipment if needed
Accessory Work
Pause DB Bulgarian Squats 4x10 (5 each leg)
Tempo KB RDLs 4x6 (313 tempo)
FOCUS:
We will utilize Tempo, Pause, Drop Sets, DB Complexes and Pyramid rep schemes for our accessory work in this cycle
Today we use both pause and tempo…both of these increase the time under tension which is great for increasing muscle size and endurance
Pause DB Bulgarian Squats: you can use one DB or two DBs depending on how heavy you are going, go down to full depth, solid dead stop pause on every rep (about 2-3 seconds), then back up…your front foot should be out far enough that when you go down that leg is at 90 degrees with your knee staying behind your toe, about the middle of your back foot should be on the box or bench, drive through your heel on that front foot and keep your chest up…complete 5 reps on one side then the other, pull your back foot off first and line it up with your front foot so you know you are at the right distance
Tempo KB RDLs: DB can be used as well, you can also use two if you need to go heavier, 3 seconds lowering, dead stop, 3 seconds to get back up…slight bend in the knee, core braced, keep your spine neutral throughout the entire rep, flex your butt at the top of each rep
WORK/REST RATIO:
Alt. Every 2:00 for 16 minutes: M1: Bulgarian Squats, M2: KB RDLs