Make change that’s sustainable and then do it consistently. Change is hard. And if you’re like me, then you often attempt to make big changes in order to have big results. The reality is that change has to be sustainable. You have to be able to do the new thing over and over and over until it’s no longer new and just part of your life. So instead of trying to make a big change and climb a mountain in one leap, take smaller steps that you can do day in and day out. Once those become normal to you, add in a new change that will get you closer and closer to the top of the mountain. Remember, progress is greater than perfection.
Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility
12:00 – 20:00
Squat Prep:
Hip Activation Drills
Technique review
Warmup sets
Strength
Levels 2-4
20:00 – 35:00
Back Squat
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train.
35:00 – 40:00
Then, within five minutes, perform the following number of Back Squats at bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.
L4 – 20 reps
L3 – 10 reps
L2 – 10 reps
If you hit your reps in one unbroken set last week, then you should go 5-10# heavier this week (try to increase your heavy triple set as well).
Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Use spotters. Ask your training partners to check your depth and keep you honest–we only count clearly below-parallel squats. If you aren’t getting depth, ask your coach how to address the issue: mobility work, squat technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do.
Level 1
20:00 – 35:00
5 sets
6 Double Kettlebell Front Squats (increase weight each set if possible)
35:00 – 40:00
2 sets
10 Goblet Squats (use half of your heaviest set)
Conditioning
35:00 – 45:00
Technique practice:
Kettlebell
Squat to Rotational Press
Jerk
Squat Jerk
Animal Flow
Crouching Beast Push-up
Crouching Beast Front Kick Through
45:00 – 60:00
“Fever”
5x E3MOM
All Levels
60 seconds: Single Kettlebell Complex
Single Arm Dead Clean
Squat to Rotational Press (twisting Thruster)
Squat Jerk (this movement ends in the overhead squat position, then stand up)
Repeat on other side
60 seconds:
Crouching Beast Push-up
Crouching Beast Front Kick Through (right leg)
Crouching Beast Push-up
Crouching Beast Front Kick Through (left leg)
60 seconds:
Rest
L4 – 24/18 — you will be limited by your overhead squat so adjust accordingly
L3 – 22/16 (see above)
L2 – select a weight that allows you to effectively practice the Squat Jerk
L1 – sub regular thrusters if rotation is too challenging, don’t worry about squat depth on the Jerk