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 and Benches

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

5 Thread the Needle each way

20-30 second Child’s Pose

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Arm Across Shoulder Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd Walking Pigeon Stretch (ankle on opposite knee)

10yd Walking High Knee Hugs

10yd Lunge and Rotate

20 Mountain Climbers

—then—

2 Rounds

12 Y,T,Ws (4 each way)

8 Single DB Strict Press (4 each side)

MANAGEMENT/FOCUS:

• The movements in the second section will prime the shoulders and back for the upper body strength work

Specific Warm-up

Round 1: 4 Strict Press + 8 Barbell Bent Over Rows

Round 2: 3 Strict Press + 6 Barbell Bent Over Rows

Round 3: 2 Strict Press + 4 Barbell 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 Strict Press

3 Barbell Bent Over Rows

FOCUS:

• Strict Press for Day 1, Push Press for Day 2…we will use this estimated max to calculate your percentages for this cycle

• 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 strict 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

NO BARBELL OPTION:

• Double DB Strict Press 5x3

• Double KB Bent Over Rows 5x3

Accessory Work

5 sets:

12 Double DB Bench Press

8 Inverted Rows

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

FOCUS/STRATEGY:

• Double DB Bench Press: head, upper back, butt in contact with the bench, feet glued to the floor, DB in each hand, keep your elbows below your shoulders at all times, full range of motion with DBs touching the side of your chest and full locking out at the top, if you had a barbell it would be like breaking the barbell in half then putting it back together with each rep

• Inverted Rows: the more parallel you get to the ground the more difficult these are, make sure your whole body moves as a unit (no worming) and get your chest to the bar