0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-26:00 Strength

26:00-30:00 Put away Barbells, get out DBs

30:00-36:00 Explanation of Accessory Work

36:00-40:00 Transition to Accessory Work

40:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

10 Wall Scap Slides

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Lat Stretch on Rig

5 reps of 5 seconds each Up Dog to Down Dog

20 Shoulder Taps

10yd Walking Quad Stretch

10yd Alternating Groin Stretch

5 Inchworms

—then—

2 Rounds

10 Single DB Push Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to get everything primed for the Accessory Work

Specific Warm-up

Round 1: 4 Push Press + 8 Snatch Grip Bent Over Rows

Round 2: 3 Push Press + 6 Snatch Grip Bent Over Rows

Round 3: 2 Push Press + 4 Snatch Grip Bent Over Rows

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique on Strict Press

Strength

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

3 Barbell Push Press

3 Barbell Snatch Grip Bent Over Rows

FOCUS:

• Use this formula to estimate your max:

  Weight lifted x reps = A

  A x 0.0333 = B

  B + weighted lifted = estimated max

  Example if you finished at 185 for 3 reps

  185 x 3 = 555

  555 x 0.0333 = 18.48

  18.48 + 185 = 203.48 (round to 205)

• work to 3-rep max on each movement with good technique

• do the push press then rest for the remainder of the minute, do the rows then rest for the

  remainder of the minute, continue alternating for the remaining sets

• the biggest thing to focus on as we begin to utilize momentum into this overhead movement is the dip. Up tall, core braced, elbows slightly in front of the bar (not in the full front rack position like when you squat), when you dip it should be like sliding your back up and down a wall, the knees get pushed out, the feet stay flat, think of pushing through the floor to get to full hip extension and therefore get momentum into the barbell to go overhead
  

Accessory Work

5 sets:

12 Double DB Strict Press

8 Double DB Reverse Flys

*do both movements back to back then rest 1-2 minutes

FOCUS/STRATEGY:

• Double DB Strict Press: up tall, braced core (don’t let your lower back arch), DB in each hand starting touching the shoulder, press straight up to full lockout, just like on Bench Press, break the barbell in half, put it back together

• Double DB Reverse Flys: DB in each hand, chest parallel to the ground, slight bend in the knee, slight bend in the elbow, raise back like you are flapping your wings, squeeze your shoulder blades on each rep