Day 2 Week 2 of 4 S&E Track

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Quad Stretch

Lying Glute Stretch

Infant Squats

Samson Stretch

Specific Warm-up

2-3 Rounds

6 Hollow Rocks

8 Back Squats @empy barbell

Strength

Back Squat

5x5 @75-80%

FOCUS:

Continuing to build a base of strength endurance to build towards a 1-rep max in week 4

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

Auxiliary Strength:

Alt. EMOM 12

80-100ft Single Overhead KB Carry (40-50ft each arm)

12 Double DB Lunges (6 each leg)

3-5 Strict Pull-ups

MEMBER SPECIFIC:

Banded Pull-ups or 8 Barbell Bent Over Rows if a modification is needed for strict pull-ups

GO BEYOND Accessory Work

800m Run @recovery pace