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: 4 Back Squats @40%
Round 2: 3 Back Squats @55%
Round 3: 2 Back Squats @65%
Round 4: 2 Back Squats @75%
MANAGEMENT:
Recommend doing a round every 1:30
This warm-up progression will help them build towards their 85% for the working sets
Another good time to help members with their back squat technique
Strength
Back Squat 5x2 @85%
FOCUS:
Last week did pause for heavy doubles, this week we take the pause out for some heavy doubles
Remember…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…if you lift heavy enough you should want the rest
Accessory Work
Drop Sets
50 KB Goblet DB Bulgarian Squats (25 each leg)
50 KB RDLs
FOCUS:
Drop Sets…these are one movement where we do a max set then decrease the weight/difficulty and do another max set, we continue decreasing the weight/difficulty until we complete all of the reps…slight increase in reps this week
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…start with a weight you think you can do for 10-16 reps (5-8 each side), do a max set, then drop 5-10# depending on the DBs you have, then do another max set, continue this until you get to a total of 50 reps, 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, slight bend in the knee, core braced, keep your spine neutral throughout the entire rep, flex your butt at the top of each rep…start with a weight you think you can do for 10-15 reps, do a max set, then drop 5-10# depending on the KBs you have, then do another max set, continue this until you get to a total of 50 reps
WORK/REST RATIO:
15 minutes to complete all reps, this is enough time for people to share equipment if needed