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 Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Forearm stretches
Infant Squats
Specific Warm-up
Progress to starting weight
Strength
Front Squat
1x15 at 50%
3x2 at 80-85%
Max Reps at 90% (technical failure)
FOCUS:
Continued prep for 5-rep max next week
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
MEMBER SPECIFIC: Beginners,
1x15, 3x2, 1x8
Endurance Prep
2-3 Rounds
5 Deadlift
10 Single DB Bench Press (5 each arm)
*progress to Endurance weight
Endurance:
5 Rounds For Time:
10 Deadlift @185/125
20 Single DB Bench Press (10 each arm) @50/35
PACE GOAL: 7:30-9:30 (1:30 to 1:54 per round average)
STRATEGY:
Unbroken on the deadlift
Switch hands as needed on DB Bench, try to keep moving for all 20 reps.
BEGINNER: 10 Double KB Deadlift, 25/15
INTERMEDIATE: 155/105, 35/20
SPORT: 205/145, 70/50