Warmup
0:00 – 12:00
Animal 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 double. This should take 4-5 sets.
Be diligent! 15 minutes goes by quickly–you won’t get any extra time to finish. Get to your heaviest set within the time cap.
35:00 – 40:00
Then, within five minutes, perform the following number of Back Squats at bodyweight (or 80% of your heavy double–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.
L4 – 20 reps
L3 – 15 reps
L2 – 12 reps
If you were able to hit your target reps in one unbroken set last week, then you can and should go 10-20# heavier (but you should also aim to increase your top double). If you still haven’t hit that number in one set, then stick with the same weight (bodyweight) until you can.
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
8 Double Kettlebell Front Squats (increase weight each set if possible)
35:00 – 40:00
2 sets
12 Goblet Squats (use half of your heaviest set)
Conditioning
35:00 – 45:00
Technique practice:
Kettlebell:
Focus on Dead clean/high pull/snatch
Animal Flow:
Beast to Crab
Crab to Beast
ALWAYS WITH Underswitch – leg always comes under the body, arm swings over
45:00 – 60:00
“Mayday”
All Levels
Single Kettlebell Complex (right side/left side)
5 Deadlifts
4 Single Arm Rows
3 Dead Cleans
2 Dead High Pulls
1 Dead Snatch
5 Contra-lateral Reverse Lunges (weight is on same side as the leg stepping back)
Repeat on other arm
5/5 Beast to Crab Underswitches (each direction–rotate clockwise 8 reps, counterclockwise 8 reps)
Rest 60 Seconds between rounds, repeat until 15 minutes is up, increase weight each round as long as you can keep the flow smooth and controlled
L4 – start with 20/16, OVERHEAD REVERSE LUNGES
L3 – start with 18/14, OVERHEAD REVERSE LUNGES
L2 – start with 16/12
L1 – start light, make sure you have the movements down before adding weight
if possible)