Mobility- as you come into the gym, start with mobility training. Don't wait for class to start.
30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
Warm up:
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
4 Back Squats (Moderate Weight)
...Keep building in sets of 3-4 until you reach 65%
Focus on breathing. Take a deep breath before the squat exhale as you come up.
Back Squat 2min x6
6 Sets:
Set 1: 6 Back Squats @ 65%
Set 2: 4 Back Squats @ 75%
Set 3: 2 Back Squats @ 85%
Set 4: 6 Back Squats @ 70%
Set 5: 4 Back Squats @ 80%
Set 6: 2 Back Squats @ 90%
Circuit
Stimulus:
Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.
Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.
2 laps
First lap 3 sets
2nd 2sets
35:20
BB thrusters 95/65
DB lat pull overs 60/40
KB DB sumo squats elevated (go heavy)
LM Bentover rows 90/40
Ab rollers