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
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:
20 Single Arm DB Strict Press (10 each arm)
10 Double DB Bent Over Rows
FOCUS:
Strict Press: 10 on one arm, then 10 on the other, you did 12 reps in week 2, increase from there
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 2:00-2:30
Accessory Work
5 sets:
20 Single DB Bench Press (10 each arm)
14 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 last week
Recommend doing both movements every 2:00-2:30