0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Lat Stretch
Banded Hip Flexor Stretch
Banded Good Mornings
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
5 Barbell Good Mornings @empty barbell
30 second Side Plank (15 seconds each side)
Strength
Barbell Good Mornings 5x4
Banded Single Leg Lowering 5x10 (5 each leg, VIDEO)
Side Plank Top Leg Raises 5x10 (5 each side, VIDEO)
FOCUS:
We did 5 reps last week on Good Mornings, try to increase the weight
Posterior chain and core strength
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. EMOM 15: M1: Good Mornings, M2: Leg Lowering, M3: Side Plank Top Leg Raises
Auxiliary Strength:
Single DB Strict Press 5x8 (4 each arm)
Gorilla Rows 5x8 (4 each arm, VIDEO)
SCORE: Weight for each movement
FOCUS:
Last week we did 10 reps on each of these movements, try to increase the weight