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
Front Rack Stretch
Hip Flexor to hamstring stretch
Quad Stretch
Specific Warm-up
Progress to 70-75% of Front Squat 1-rep max
Strength
Front Squat 5x5
*70-75% of Front Squat 1-rep max
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
Make sure all sets are “working sets”, don’t go light for the first 2-3 then only have 2-3 working sets
Auxiliary Strength Prep
2-3 Rounds
20sec Wall Sit
10 Supermans
Auxiliary Strength:
For Quality
Alt. EMOM 10
40sec Wall Sit (weighted if you can)
30sec Supermans
GO BEYOND Accessory Work
Weighted Planks 5x30sec