0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Hip Openers
Samson Stretch
Front Rack Stretch
Specific Warm-up
3 Rounds
10,8,6 Front Squats
10 Hollow Rocks
*Round 1 ten Front Squats/10 Hollow Rocks, etc.
Strength
Front Squat Strength Clusters: 4 sets
1 rep every 20 seconds for 2 minutes (7 reps) @70, 73, 75, 77%
—2 minutes rest between rounds—
*reps at 0:00, 0:20, 0:40, 1:00, 1:20, 1:40, 2:00
FOCUS:
Strength Clusters allow you to lift a weight for a certain amount of reps that you normally would not be able to do if the reps were connected. For today this is 7 reps at 70-77% as singles instead of 7 connected reps
Auxiliary Strength:
Single KB Suitcase Deadlift 5x10 (5 each side, VIDEO)
DB Sit-ups 5x5 (VIDEO)
*feet anchored, DB behind head
FOCUS:
Accessory work for deadlift
Core and Posterior Chain strength
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Single KB Suitcase Deadlift, M2: DB Sit-ups
FIT February Day 4
6 minute block
30 Lying Leg Raises
40 Scissor Kicks
50 Flutter Kicks
Max Front Plank Plank with time remaining