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

10 Single DB Push Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)l

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 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 both movements

Strength

5 sets:

5 Double DB Push Press

10 Single Arm DB Knee Supported Rows (5 each arm)

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, you did 6 reps in week 2, increase from there

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

Accessory Work

5 sets:

16 Single DB Strict Press (8 each arm)

14 Ring Rows

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, 8 on one side then 8 on the other, you did 10 reps each arm in week 2, 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