After two weeks of deload/skill work, we are starting a new training cycle today. The theme of this training block is “Less is More”. “Less” in terms of number of things you will try to complete in a class, “More” in terms of your performance quality and physical benefit. Rather than trying to cram as much as possible into a single hour, you are going to spend more time reviewing the movements involved in every part of the session. There will be more time for barbell and kettlbell warmup lifts, and the entire class will be practicing the movements as a group under the direction of your coach. Be prepared to re-learn what you think you already know; there’s probably a lot of finer points that you’ve forgotten or never knew in the first place, even in an exercise as simple as a push-up. Do not waste the technique time–it is an important part of the training session and you will benefit greatly from putting all of your attention into it.
The main lifts (back squat, bench press, Romanian deadlift) are separated out from accessory training for this program, so you can go a little heavier. It is a TEMPO cycle however, so the loads will not be outrageous. You’ll have more time to recover between sets of the main lifts, so you’ll be fresher for each set and hopefully still have lots of energy for the accessory work.
The accessory work will stand-in for conditioning on strength days. That is, it’s going to be in an EMOM format, and heavy, and moderate reps and loads that will elevate your heart rate and push your muscular endurance. But you should have some recovery between sets so your movement quality should remain impeccable. There will be “Bonus” work for those of you who aren’t training 5-6 days a week, in the form of super-short, all-out bouts of effort (ideally you skip it if you’re coming to train the next day).

Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Squat Prep:
Hip Activation Drills
Technique review
Warmup sets

Strength
15 minutes E3MOM (20:00 – 35:00)

TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

Levels 2-4

5 Back Squats

L4 – 205/155#
L3 – 175/125#
L2 – 135/95#

Level 1

5 Double Kettlebell Squats

As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

35:00 – 45:00
Technique practice:
Split Squats/Bulgarian Split Squats
Box or Bench Squat Jumps

45:00 – 60:00

5x E3MOM

Level 2-4
8/8 Bulgarian Split Squats (contralateral suitcase hold)
16 Box Squat Jumps (no weight)
Rest

L4 – 32/24
L3 – 28/22
L2 – no rx (aim for 20/16 minimum)

Level 1
10/10 Split Squats (goblet if possible)
12 Squat Box Jumps (no weight)
Rest

Bonus
If you’re planning to train tomorrow, you shouldn’t do this part of the workout.
(after class, may be done at home if you want)
Burpees – 5 minutes or 100 reps, whichever comes first.