0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-17:00 Specific Warm-up
17:00-18:00 Transition to weight for first working set
18:00-33:00 Strength
33:00-34:00 Additional clean up time after last set
34:00-39:00 Explanation of WOD and good tips for efficiency on Thrusters and Sumo Deadlift High Pulls
39:00-40:00 Transition to WOD Prep
40:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10 Empty Barbell Back Squats
MANAGEMENT:
With empty barbell back squats this will make them set up their racks and have their barbells out which will be a quicker transition into the Specific Warm-up
Specific Warm-up
5 sets of 2
Set 1 @40%
Set 2: @50%
Set 3 @60%
Set 4 @70%
Set 5 @75%
MANAGEMENT:
Recommend doing an EMOM 5, 2 reps should allow 2 people to get the reps done within the minute and change weight for the next set
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready for the working sets
Strength
Back Squat Cluster Sets
5 Rounds
4 single reps within a 1:00 time block
2 minutes Rest
Round 1-3: 83%
Round 4-5: 85%
FOCUS:
Week 1 our sets of 3 were at 80%, last week they were at 83%, this week we go to sets of 4 at 83% and bump up to 85%…this is the “why” behind cluster sets. This percentage for 4 reps would be very challenging to do in one unbroken set, so we do single reps in a short window which allows us to still get the volume at a higher weight…clusters are great for big strength gains
Each rep should be controlled on the way down, good depth, max speed with full hip extension, rack, brief rest, repeat…recommended doing 1 rep every 20 seconds…0:00, 0:20, 0:40 and 1:00 marks on the clock
You will have the 2 minutes of rest after your last set to begin putting away any plates you don’t need for the WOD
FORMAT:
I highly encourage you to try this cluster format, but if you just do not feel you and/or your coaches can efficiently implement this then you can change to 5x4 @80-85%
NO BARBELL OPTION:
Tempo Single KB Front Squats 5x6, 3 seconds lowering, dead stop, 3 seconds back up…if you stick to the tempo this should be very challenging
LEVELS: (optional, owner and/or coach discretion if you want this explained in class)
Beginner: very new to lifting in general or trying out a class…do the No Barbell Option or just 5 sets of 4 without worrying about the cluster format
Intermediate: knows their max and squats well to full depth…as written
Advanced: good form, squats well over their bodyweight…as written
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
This is how I do it when I coach the class…You will need to be really organized for this one, but it will create a pretty cool and controlled environment, pay attention, call out the reps, be loud
1 rep at 0:00, 0:20, 0:40 and 1:00…1:00-1:20 to change weight if needed when sharing barbell/rack…1 rep at 1:30, 1:50, 2:10 and 2:30…2:30-2:50 to change weight if needed when sharing barbell/rack
If you are not sharing a barbell/rack then rest from 1:00-2:59, next set begins at the 3:00 or I would recommend using the interval option on your clock so it restarts back at 0:00
MANAGEMENT:
The most important thing on Clusters is clearly communicating to members the why behind this so they will be bought in to the format and pay attention to what they are doing and focus during their sets
Especially if you are sharing a barbell/rack with someone, you will need to be quick and efficient with any plate changes
WOD Prep
3 Rounds
5 Thrusters (build to WOD weight)
5 Sumo Deadlift High Pulls (build to WOD weight)
5 Wall Balls
5 Russian KB Swings (build to WOD weight)
WOD
For Time
20 Thrusters @95/65
20 Sumo Deadlift High Pulls @95/65
30 Wall Balls @20/14
30 Russian KB Swings @53/35
SCORE: Time
GOAL: 6:00-8:00
PACE: Send it…no real pacing here, go for big sets
FOCUS/STRATEGY:
Thrusters: try to do no more than two sets, 10/10 or 12/8…elbows slightly in front of the bar, good depth, big leg drive to get momentum into the barbell, lockout fully overhead
Sumo Deadlift High Pulls: same as thrusters on rep scheme, this isn’t a movement we do a ton, but it is a great full body compliment to thrusters, it is also another pull that will help balance push/pull ratio for shoulder health…chest up, feet wide, grip slightly inside shoulder width, focus on driving from the ground up to get momentum into the barbell, finish with a pull above chest height with elbows higher than the barbell
Wall Balls: try to keep it to two sets 15s or 20/10, no more than three sets…good depth, leg drive to get momentum into the ball, breathe when releasing the ball, hit your target
Swings: try to be unbroken to finish, breathe and move…hip hinge, chest up, good hip pop, if you do this correctly your arms should just be along for the ride, they are ropes attached to the KB, you should not be actively raising the KB on the way up or resisting it on the way down…🎶it’s all in the hips🎶 (Happy Gilmore)
NO BARBELL OPTION:
Single DB Thrusters @50/35
KB Sumo Deadlift High Pulls @53/35
BEGINNER: No Barbell Option, lower DB/KB weight as needed
SCALED: 75/55, 14/10, 35/26
Rx+: everything must be unbroken
COMP: 115/80, 30/20, 70/53, everything must be unbroken