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

18:00-33:00 Strength

33:00-35:00 Put away barbells

35:00-40:00 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 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 @50%

Round 3: 2 Back Squats @60%

Round 4: 2 Back Squats @70%

MANAGEMENT:

• Recommend doing a round every 1:30

• Another good time to help members with their back squat technique

Strength

Back Squat 1-rep Max

FOCUS:

• A lot of hard work has been put in, get those PRs!!

WORK/REST RATIO:

• 15 minutes…I would use the first 6 minutes to continue to build then do an attempt every 3 minutes for the remaining 9 minutes

Accessory Work

Drop Sets

60 KB Goblet DB Bulgarian Squats (30 each leg)

60 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

• Reps increased from last week to continue to build strength endurance

• 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:

• 12 minutes to complete all reps, this is enough time for people to share equipment if needed