MONDAY, SEPTEMBER 9TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll
review each movement before we go to work. The focus is: to feel the correct muscles working, get a
great pump, and to be challenged while still focusing on the quality of movement.
– Conditioning: Don’t let this workout fool you this will be rough. Prepare yourself for a workout that will
challenge you mentally. Shoot for sets of 7-10 reps with short breaks.
B) Warm Up (3:00 – 15:00)
3:00 – 12:00
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
12:00 – 15:00
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
C) Strength (15:00 – 45:00)
1) Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00
– More on wave loading here
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight
2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s.
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)
D) Conditioning (50:00 – 60:00)
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
E) Extra Credit (After Class)
2:00 Global Foam Roll Quadriceps
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing