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 Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Iron Crosses
Pigeon Strength
Forearm Stretch
Up Dog to Down Dog
Specific Warm-up
3 Rounds
5 Good Mornings
5 Front Squats
10 Barbell Windshield Wipers (VIDEO)
*empty barbell or very light weight
Strength
Squat Complex: 10 sets
1 Pause Front Squat + 1 Front Squat
*begin around 60% of your front squat max and build
FOCUS:
Getting comfortable in the bottom of your front squat with a braced core, max effort and speed on the way back up, this will help prepare for the front squat 1-rep max in week 4
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Complete one set of the complex every 90 seconds for 15 minutes
MEMBER SPECIFIC:
If you do not know your max or it has been a while since you did a 1-rep max then start at a weight you are 100% confident in and build from there
Auxiliary Strength:
Alt. EMOM 10
8 Barbell Upright Rows
6 Double DB Push Press
GO BEYOND Accessory Work
2 miles on bike @recovery pace