0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-29:00 Strength

29:00-33:00 Put away Benches

33:00-40:00 Explanation of Accessory Work

40:00-42:00 Transition to Accessory Work

42:00-55:00 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 Double DB Push Press + 8 Single DB Knee Supported Rows (4 each arm)

Round 2: 3 Double DB Push Press + 6 Single DB Knee Supported Rows (3 each arm)

Round 3: 2 Double DB Push Press + 4 Single DB Knee Supported Rows (2 each arm)

MANAGEMENT/FOCUS:

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

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

Strength

5 sets:

8 Double DB Push Press

12 Single Arm DB Knee Supported Rows (6 each arm)

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

FOCUS:

• Double DB Push Press: focus on pushing your knees out with your whole foot in contact with the ground like we talked about last week

• Single Arm DB Knee Supported Rows: knee on bench or box, DB in opposite hand, flat back, core braced, pull up to your side, squeeze your shoulder blade, 6 on one arm then 6 on the other

• Recommend doing a set every 2:30-3:00
  

Accessory Work

5 sets:

20 Single DB Strict Press (10 each arm)

10 Ring Rows

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

FOCUS/STRATEGY:

• Single DB Strict Press: up tall, braced core (don’t let your lower back arch), DB in one hand starting touching the shoulder, press straight up to full lockout, 10 on one side then 10 on the other

• Ring Rows: keep your whole body moving as a unit (no worming), get the rings all the way to the side of your chest, the more parallel you go to the ground the more difficult they are

• Recommend doing a set every 2:30-3:00