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 Get out Benches and Barbells

33:00-39:00 Explanation of Accessory Work

39:00-42:00 Transition to Accessory Work

42:00-55:00 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: 6 Single Arm Strict Press (3 each arm) + 8 Double DB Bent Over Rows

Round 2: 4 Single Arm Strict Press (2 each arm) + 6 Double DB Bent Over Rows

Round 3: 2 Single Arm Strict Press (1 each arm) + 4 Double DB 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 both movements

Strength

5 sets:

24 Single Arm DB Strict Press (12 each arm)

12 Double DB Bent Over Rows

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

FOCUS:

• Strict Press: 12 on one arm, then 12 on the other…we will start with this higher volume and work our way down in reps so the weight can increase

• Double DB Bent Over Rows: slight bend in the knee, chest parallel to the ground, pull both DBs to your sides in a very strict fashion (no bouncing), squeeze your shoulder blades

• Recommend doing both movements every 2:30-3:00

Accessory Work

5 sets:

24 Single DB Bench Press (12 each arm)

10 Inverted Rows

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

FOCUS/STRATEGY:

• Single DB Bench Press: head, upper back, butt in contact with the bench, feet glued to the floor, DB in one hand, keep your elbow below your shoulder at all times, full range of motion with DB touching the side of your chest and full locking out at the top, 12 on one side then 12 on the other

• 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

• Recommend doing both movements every 2:30-3:00