0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-55:00 Full Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Overhead Squats
Scorpions
Specific Warm-up
2-3 Rounds
10 Single KB Suitcase Deadlift (5 each arm)
10 Lying Leg Raises
Full Body Strength Main Lift
Pause Deadlift 8x1 @70-75%
FOCUS:
Heavy pauses to get ready for max next week
Pull up to knee, dead stop pause, complete the lift
Keep core braced and neutral spine when pausing
WORK/REST RATIO:
Recommend doing a set every 1:30 for 12:00
NO BARBELL OPTION:
Double KB Deadlift 5x8
Reps dropped, try to increase weight
Accessory Work
Barbell Reverse Curls 4x6
Single DB Lateral Raises 4x6 (3 each side)
Single KB Bulgarian Squats 4x6 (3 each leg)
Reverse Crunches 4x14
FOCUS:
Biceps, Shoulders Single Leg and Core Strength
Switching up the movements this week for variety
Reps dropped on curls, raises and Bulgarians, try to increase weight
WORK/REST RATIO:
Recommend doing an Alt. EMOM 8 for the Curls and Raises, then Alt. EMOM 8 for Bulgarians and Crunches