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
19:00-31:00 Strength
31:00-34:00 Put away barbells, get out Boxes
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
5 Scorpions each way
5 each way Seated Hip Openers
20-30 second Glute Bridge
10/10 Leg Swings (front to back/side to side)
10yd Walking Alternating Inverted Toe Touches
10yd Alternating Groin Stretch
10yd Heel Scoops
10yd Walking Quad Stretch
20-30 seconds each side Calf Stretch on Rig/Wall
5-10 Burpees
—then—
2 Rounds
10 Empty Barbell Lunges
30 second Front Plank
MANAGEMENT:
The Lunges with no weight will help you coach them on getting the proper technique, this will also help transition to the Specific Warm-up
The Front Planks are to get the core primed and ready
Specific Warm-up
Round 1: 8 Barbell Lunges (4 each leg) @light weight
Round 2: 6 Barbell Lunges (3 each leg) @moderate weight
Round 3: 4 Barbell Lunges (2 each leg) @slightly below starting weight
MANAGEMENT:
This warm-up progression will help them choose their weight for the working sets
Strength
Barbell Lunges 5x8 (4 each leg)
FOCUS:
Reps decreased, weight should increase
Barbell on your back, you can take it from the rack, Lunges can be forward or reverse…chest up, back knee gently touches the ground, drive through your front heel to stand to full hip extension…alternate legs on every rep for 12 total 6 per leg
WORK/REST RATIO:
Every 2:30 for 12:30 minutes, this should be plenty of time to share equipment if needed
Accessory Work
Alt. EMOM 16
M1: 6 Tempo DB Good Mornings (313)
M2: 8 Pause DB Goblet Squats
M3: 1 minute Step-ups (no weight)
M4: Rest
EXECUTION:
Complete the 6 Tempo Good Mornings, rest for the remainder of the minute, complete the 8 Pause DB Goblet Squats, rest for the remainder of the minute, do Step-ups with no weight for the full minute, the last minute is rest…cycle back through…you will do 4 sets of each movement, weight will not need to be very heavy for it to be beneficial
FOCUS:
Pause and tempo…both of these increase the time under tension which is great for increasing muscle size and endurance
Tempo DB Good Mornings: slow 3-second lowering, dead stop pause, slow 3-second back up on every rep, this should take you at least 30-40 seconds to complete….hold the DB behind your neck, slight bend in the knee, core braced, keep a neutral spine, push your hips back until you get a good stretch in the hamstring, then back up and flex your butt at the top
Pause DB Goblet Squats: solid 3 second pause at the bottom of each rep…hold both or one head of the DB in front of you, get good full depth with your chest up, drive through the floor with both feet, stand all the way up to full hip extension
Step-ups: we did Barbell Step-ups last cycle and DB Step-ups the cycle before that so they should be pretty familiar by now…today is about endurance, no weight, just steady movement…pick a box or bench height that puts the leg with the foot on the box at roughly 90 degrees, keep your chest up, get your whole foot on the box, focus on only using the foot on the box the best you can, drive through your whole foot to full hip extension with both feet on the box, alternate legs each rep
WORK/REST RATIO:
N/A