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
Iron Crosses
Lying Hamstring Stretch
Lying Glute Stretch
Glute Bridges
Specific Warm-up
3 Rounds
8,6,4 Deadlift (build up)
4,6,8 Hanging Knee Raises
*Round 1 eight Deadlift/4 Hanging Knee Raises, etc.
Strength
Deadlift
6x2 @80-90%
FOCUS:
Final prep for the 6-rep max next week with some heavy doubles
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15:00
Auxiliary Strength:
Barbell Strict Press 5x2
Snatch Grip Bent Over Rows 5x5
FOCUS:
Last week we did 3 reps on Strict Press, try to increase the weight
You can also do Landmine Rows in place of Snatch Grip Rows if you have them, it would be 5 per arm
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Strict Press, M2: Snatch Grip Bent Over Rows
FIT February Day 1
Machine of your choice
4 Rounds
1:30 work
1:00 rest