General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds each side Banded Lat Stretch
5 each side Thread the Needle
5 Inchworms
5 Up Dog with 5 second hold
3-5 each way Scorpions
—then—
2 Rounds
20 Shoulder Taps
10 Banded Curls
MANAGEMENT:
Reps continue to lower on the Strict Press so make sure shoulders are nice and loose
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 Flutter Kicks
MANAGEMENT:
Build in weight each round on the Curl to Press to get close to your first weight used on the alternating strict press
Upper Body Main Lift
Double DB Alternating Strict Press 5x2 each arm
Inverted Rows 5x8 (VIDEO)
FOCUS:
Last week for these two movements, make sure you keep your core engaged on the heavy strict press to keep your low back from arching
Try to increase the difficulty on your inverted rows from last week by getting more parallel to the ground and/or putting your feet on a box or bench
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 5x8
Single KB Upright Row 5x8 (both hands on one KB)
Single DB Curls 5x6 each arm
Single DB Overhead Tricep Extension 5x8
FOCUS:
This is the last week for these accessory movements, we will switch it up for the next 5-week phase of this cycle
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