0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Glute Bridges
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Lateral Lunges (5 each way)
20 Scissor Kicks
Strength
Back Squat 5x3 @75-80%
FOCUS:
Build strength for 2-rep max in week 6
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 4: 1-3 reps Back Squat, start at empty barbell and progress, Every 2 minutes for 10 minutes for working sets
MEMBER SPECIFIC:
If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can
Auxiliary Strength:
Alt. EMOM 12
10 Barbell Upright Rows
10 Double DB Floor Press
GO BEYOND Accessory Work
Single Arm DB Bench Press 4x8 each arm
Ring Rows 4x10