General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20 Shoulder Taps
5 each side Walking Lunge and Rotate Arm to Ceiling
3 Inchworms
MANAGEMENT:
Reps continue to lower on the Strict Press so make sure shoulders are nice and loose
Specific Warm-up
3 Rounds
12 Banded Curls
12 Banded Tricep Extensions
MANAGEMENT:
Make sure they understand how to use the tension of the band to make sure it is working these muscles and stay under control instead of just bouncing the band up and down
Upper Body Main Lift
Double DB Alternating Strict Press 5x4 each arm
Inverted Rows 5x12 (VIDEO)
FOCUS:
Reps decreased from last week, try to increase the weight on the Strict Press
Going back up in reps on Inverted Rows to build strength endurance
Strict Press: Shoulder Strength and Stability…DB in both hands starting at the shoulders, press one arm up into full extension and back down, then the other arm, alternate for 8 reps each arm, 16 total reps
Inverted Rows: Back and Bicep Strength…set the barbell at about hip/waist height, hands set where you would bench press from, pull with your whole body moving as a unit and get your chest to the bar, if you cannot get your chest to the bar then raise the bar height
WORK/REST RATIO:
Every 2 minutes for 10 minutes complete both movements
This also allows people to share equipment, one person can start on the push and the other on the pull, switch, both can get both movements done in the 2 minutes
Accessory Work
Double DB Lateral Raise 5x12
Single KB Upright Row 5x12 (both hands on one KB)
Single DB Curls 5x8 each arm
Single DB Overhead Tricep Extension 5x12
FOCUS:
We have been working down in reps to build strength, now we go back up to build strength endurance
Lateral Raise: Shoulder Strength…DB in each hand, stand tall, slight bend in the elbow, try to not use your traps, raise to shoulder height without bouncing, keep it strict, weight won't need to be very heavy
Upright Row: Biceps and Trap Strength…Stand tall, both hands on one KB, pull to where your elbows are above your hands, hands should get to around shoulder height
Tricep Extensions: Tricep Strength…both hands on one DB, up overhead, keep your core braced and back flat, just hinge at the elbow and press back up, once again the weight won’t need to be very heavy
WORK/REST RATIO:
Alternating EMOM 20: M1: Lateral Raises, M2: Upright Row, M3: Curls, M4: Extensions
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order