0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-33:00 Strength
33:00-40:00 Transition to Auxiliary Strength
40:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Glute Bridges
Lateral Band Walk
Samson Stretch
Hang From Rig
Specific Warm-up
3 Rounds
6,4,2 Deadlift (build up)
20 Scissor Kicks
*Round 1 is 6 deadlift, Round 2 is 4 etc.
Strength
Deadlift
3x4 @75-80%
2x3 @80-87%
FOCUS:
Cycling heavy weight for reps with some high percentage triples
OPEN TIME OPTION:
13 minutes
CLOSED TIME OPTION:
Every 2:30 for 12:30
Auxiliary Strength:
Back Squats 5x3
Double DB Lunges 3x12
FOCUS:
Last week we did 5 back squats, try to increase the weight this week
Single leg strength is good to spot weakness and work the stabilizing muscles, both of these movements will help your front squat
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the back squats, Every 90 seconds for 4:30 for the lunges
FIT February Day 4
KB Side Bends 4x8 each side (VIDEO)
KB Windmills 3x4 each side (VIDEO)