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Warm-up
Dynamic line Drill 2x + 5 reps after each line drill sequence (toe touch , Squat, lift arms, stand "stretch") - i.e. Squat Warm-Up Activation EMOM10 Min 1 - Goblet Squat Hold 20 sec + 5 push-ups Min 2 - Max strict Pull Ups or Chin Ups Strength 1 A. Front Squat Pre-Sets - 2 to 3 warm up sets ... then Set 1: 3 reps @ 70% Set 2: 3 reps @ 80% Set 3: 3+ reps @ 90% Of your 90% ! Strength 2 B1 - 1 arm DB Step Up to rev Lunge 3 x 5/5 (right & left) B2 - DB Mechanical Advantage Drop Set Bench 3 x 6/8/10 6 reps Seated OH Press 8 reps incline bench 10 reps flat bench **(perform all 3 bench exercises in a row) (adjust bench, then go right into next exercise with little to no rest) *** Use sane weight for all 3 exercises
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Warm-Up
wrist and forearm plank moves Mobility-use the ledge or box and LAX ball your triceps AFTER front rack position testing:) Activation-40/20 A1) two finger front rack bb hold:) A2) Wheel ab roll outs-great to brace core and lengthen triceps Strength 1- heavier than last week:) 5 sets 3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up *You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights Strength 2-Weighted Walking lunges 4 sets 5/6 each leg Strength 3-3 sets HEAVY FARMER CARRY 100 m Hanging knees to chest (weighted or slower or have them reach to their necks instead of bottom of the chest) to make it more challenging 8 reps Fun group game at end:) Warm Up
Squat movement prep Ankle rotations, band active leg raises, high kicks, side kicks-using the rig Activation https://www.youtube.com/watch?v=G2VV13DVHdU#action=share These 3 moves to prep Strength 1 BACK SQUAT 4 sets X 5 reps (tempo: 51X1) Strength 2 Weighted Step ups 4 sets 5/5 use bb, 2 kb, 2 db up and shoulder level Strength 3 C1) Moderate weight with great form underhand bent over rows 4 sets x 6 reps C2) MB on shin slow control crunches 4 x 10 Recovery Group 100 m walk and stretch at the end BACK SQUAT DAY
Warm Up Booty band series front back, side to side, lateral, ACTIVATE those glutes Dynamic/Activation 3 rounds x 10 -Back squat to a MB reps are SLOW and controlled. Don’t BOUNCE off the MB -Bear crawl (down and back) again, slow and controlled -Inch worms -Broad jumps (down and back) -On all 4’s, hip circles each direction Strength 1 BACK SQUAT 3X5 HEAVY Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. Strength 2 Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 4 sets of 6/6 BACK SQUAT DAY
Warm Up Booty band series front back, side to side, lateral, ACTIVATE those glutes Dynamic/Activation 3 rounds x 10 -Back squat to a MB reps are SLOW and controlled. Don’t BOUNCE off the MB -Bear crawl (down and back) again, slow and controlled -Inch worms -Broad jumps (down and back) -On all 4’s, hip circles each direction Strength 1 BACK SQUAT 3X5 HEAVY Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. Strength 2 Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 4 sets of 6/6 Warm Up
Frog hops--- air squats—broad jumps----plank to push up for tricep and shoulder mobility-single jump ropes 2-3 rounds of higher reps Mobility/Activation After they’ve broke a sweat 1) wrist and 2) tricep mobility 40/20 (4 rounds) -Hold 2 kb in front rack position and cat/cow with the finger tips pointed back towards the face 20/10 4 rounds -Farmer carry and – Banded high pulls or low to high band stretch STRENGTH 1 (TEMPO AND HEAVY) Warm up to heavy enough weightJ FRONT SQUAT 5 sets 3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up *You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights 60-90 second of rest in between. Strength 2 Front rack RFE lunges. You can use bb or 2 heavy db or kb. Try not to just “rest” completely on the shoulders if they are using db or kb. Have rear foot elevated. Higher is not betterJ Front rack position is better. 4 sets of 6/6 each leg Warm Up
Mobility - 2 Hip Stretches Dynamic - Coaches Choice Activation 2 Rounds Side Plank Hold - 30 Sec Side plank Hold - 30 Sec BB Good Mornings - 10 Workout 1 1 leg BB RDLs - 8/8 DB Bentover Rows - 10 Workout 2 “Holds” - Perform 1 heavy farmer carry between each group A - accumulate 2 minutes in a front rack Double or single KB Hold B - accumulate 2 minutes in a hanging L-sit C - accumulate 2 minutes in a wall sit hold Workout 3 7min AMRAP 7 Wall Balls 10 KBS 7 Push-Ups Warm-Up
Mobility - Shoulders, wrists & hips Dynamic - General Warm-Up Activation 2 rounds of: Tempo Goblet Squats - 10 x 3 second bottom hold CrossOver Symmetry Rev Flys - 15x OH 1 arm DB Walk Turf (right down / left back) - 1x Workout A A1 - BB/KB Front Squat - 5 x 8 A2 - Turkish Get Up - 5 x 1 (right & left) Workout B "Circuit" - Work for 15 minutes B1 - Seated Cuban DB Press - 10x B2 - Heavy Sled Push - 1 length B3 - BB Inverted Row - MMF B4 - Sprint 1x Down and Back Core Finisher Tabata - 8 rounds V-Up , roll over, Superman, roll over repeat Warm Up
general flex Dynamic/activation- 20:10 8 rounds jump rope 20:10 plank reach throughs Strength 1 (Push/pull) 7 minutes AMRAP 6-12 reps-go heavier as circuit continues A1) DB and SB bench press A2) underhand grip back rows (can use db or bb) 3-5 PERFECT push ups Strength 2 (Push/pull) B1) 10-12Lowering hamstring drops (hook feet under db rig) SLOWLY Lower B2) 10-12/leg Pistol progressions Use the box to lower body down and stand all the way up B3) 5 BOX JUMPS (fast and work on spring) 4-5 sets Strength 3 (push/pull) C1) 45 lbs plate STRICT sit ups (6-12) C2) use same plate and do 6/leg back lunges (WITH ADDED WEIGHT in hands or behind back) C3) Stir the pot (20-30/side) Finisher (time dependent) 100 RUN 1 pull up 100 m RUN 2 pull ups 100 m RUN 3 pull ups Warm Up and Activation
General Dynamic & Prep for Deadlifting 3 rounds of: Good Mornings 10x Pigeon 30 sec R&L Side Plank Hip Lifts 10x10 Strength 1 - 15 min A1 Work to a heavy 6 rep Deadlift A2 DB Incline Bench Press 8x rest 1 min between sets Strength 2 - AMRAP 15 B1 10x10 - Seated on Floor with legs straight 1 arm cable machine rows 10x10 B2 KB - Goblet Hold Step Up 6x6 B3 10 - Slide pikes (Turf) B4 10 - Stability ball leg curls Strength 3 - AMRAP 5 -goal is to keep moving back and forth KB Curls 10 (1 KB hold and handle bell down) Monster band tricep push downs 12-15 |
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