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 Barbells, get out DBs

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

8 Push Press @empty barbell

8 Snatch Grip Bent Over Rows @empty barbell

MANAGEMENT/FOCUS:

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

Specific Warm-up

Round 1: 4 Barbell Push Press @45% + 4 Snatch Grip Bent Over Rows @45%

Round 2: 4 Barbell Push Press @55% + 4 Snatch Grip Bent Over Rows @55%

Round 3: 4 Barbell Push Press @65% + 4 Snatch Grip Bent Over Rows @65%

MANAGEMENT/FOCUS:

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

• This is a great time to help them with their technique on both movements

Strength

5 sets:

4 Barbell Push Press @75% of estimated max from week 1 and build as you can

6 Barbell Snatch Grip Bent Over Rows @70% of estimated max from week 1 and build as you

can

FOCUS:

• The biggest thing to focus on as we continue 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

• Just like our Barbell Bent Over Rows, but now with a Snatch (wide) Grip

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

Accessory Work

5 sets:

10 Double DB Strict Press

12 Ring Rows

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…strict press was 12 reps in week 1, increase from there

• 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