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
Front Rack Stretch
Forearm Stretch
Samson Stretch
Scorpions
Specific Warm-up
3 Rounds
4 KB Goblet Squats
6 KB Goblet Lunges
Strength
5 sets of the Complex
4 Front Squats + 6 Back Rack Lunges
FOCUS:
Building Muscular Endurance as a base to build towards a 1-rep max in week 4
Complete the 4 Front Squats, rack the weight, immediately pick it up on your back for the Back Rack Lunges
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 6: 2 Front Squats, 4 Back Rack Lunges to build to starting weight, then Every 2 minutes for 10 minutes to complete the 5 sets of the Complex
Auxiliary Strength:
Alt. EMOM 10
6 Barbell Curls
12 Bench Dips
GO BEYOND Accessory Work
Barbell Rollouts 5x5 (VIDEO)