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
30:00-33:00 Put away barbells
33:00-38:00 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 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
10 Alt. V-ups
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
Alt. V-ups are 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%
Round 4: 2 Back Squats @70%
MANAGEMENT:
Recommend doing a round every 1:30
This warm-up progression will help them build towards their 80% 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 5x3 @80%
FOCUS:
Reps will remain 6 and below, will use some pause and tempo and we will do a 1-rep max at the end of this cycle
Remember…proper technique and depth not only prevent injury but are the most efficient way to lift heavy, set the tone in week 1
Goal is to use a heavy weight straight across, don’t need to build today
WORK/REST RATIO:
Every 2:30 for 12:30…if you lift heavy enough you should want the rest
Accessory Work
DB Complex: 4 sets
6 KB Goblet DB Bulgarian Squats (3 each leg) +
12 KB RDLs
FOCUS:
We will utilize Tempo, Pause, Drop Sets, DB Complexes and Pyramid rep schemes for our accessory work in this cycle
Complex: use the same weight KB for both movements
KB Goblet DB Bulgarian Squats: Hold the KB with both hands in the front rack position, go down to full depth, 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 3 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
KB RDLs: both hands on one KB, we did tempo the past couple weeks, now it is normal speed, controlled lowering and coming 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:
Every 3 minutes for 12 minutes