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 DBs
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
8 Barbell Strict Press @empty barbell
8 Barbell Bent Over Rows @empty barbell
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 Barbell Strict Press @45% + 6 Barbell Bent Over Rows with same weight
Round 2: 4 Barbell Strict Press @55% + 4 Barbell Bent Over Rows with same weight
Round 3: 2 Barbell Strict Press @65% + 2 Barbell Bent Over Rows with same weight
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 Strict Press @75% of estimated max from week 1 and build as you can
6 Barbell Bent Over Rows @70% of estimated max from week 1 and build as you can
FOCUS:
Barbell Press: brace your core to keep the lower back from arching, strong press to lockout
Barbell Bent Over Rows: slight bend in the knee, chest parallel to the ground, pull the barbell to your about the stop of your stomach in a very strict fashion (no bouncing), squeeze your shoulder blades
Recommend doing both movements every 2:00-2:30
Accessory Work
5 sets:
10 Double DB Bench Press
12 Inverted Rows
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…bench was 12 reps in week 1, increase weight from there
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…reps increased from week 1
Recommend doing both movements every 2:00-2:30