General Warm-up
2 Rounds
10 Wall Scap Slides
5 each side Thread the Needle
3-5 each way Scorpions
5 reps with 5 second Hold each Up Dog to Chid’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
3-5 Inchworms
—then—
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Big focus on getting the upper body ready to roll for heavy lifting, getting the Barbells out for the second part of this warm-up will help move things right into the Specific Warm-up and working sets
Specific Warm-up
4 Rounds
Round 1: 4 Strict Press + 8 Ring Rows
Round 2: 3 Strict Press + 6 Ring Rows
Round 3: 2 Strict Press + 4 Ring Rows
Round 4: 1 Strict Press + 2 Ring Rows
MANAGEMENT:
Recommend doing both movements every 1:30, it will be short rest but will help get the body temp and heart rate elevated to be ready to lift heavy
For those advanced Athletes you can let them build as they want to get ready for their working sets
Strength
Strict Press 2x10, 2x12
Ring Rows 4x12
FOCUS:
Reps increased from last week on both movements
Choose a weight you are 100% confident for your first set of 10 then build as long as you can complete all reps, lower weight back down for your sets of 12
Strict Press: Shoulder Strength and Stability…last cycle we used DBs now we go barbell, starts on shoulders with elbows slightly in front of the bar, core tight to not allow lower back to arch, no help from the legs, press to the top to a full lockout, controlled lowering before next rep
Ring Rows: Back and Bicep Strength…set the Rings at about hip/waist height, pull with your whole body moving as a unit and get your chest to the rings, if you cannot get your chest to the rings then stand up a little more…the more parallel to the ground you are the more difficult these are, you can also put your feet on a bench or box to increase the difficulty
WORK/REST RATIO:
Do both movements every 3 minutes for 12 minutes
This also allows people to share equipment, one person can start on the push and the other on the pull, alternate back and forth
Accessory Work
Push-ups 4x12
KB Gorilla Rows 4x12 (6 each arm)
Barbell Curls 4x12
Banded Tricep Extensions 4x12
Lying Leg Raises 4x12
FOCUS:
These will be our Accessory Movements for the next 5-week cycle, we will build up in reps to work on muscular endurance and then back down
Push-ups: chest deck or at least past 90 degrees, whole body moves as a unit, elbows below shoulders, full lockout at the top, if you need to break them up that is okay especially as the reps continue to build
KB Gorilla Rows: slight bend in the knee, chest parallel to the ground, both KBs on the ground in between your legs just below your chest pull with one arm, squeeze the shoulder blade, then lower, same with the other arm, the other KB stays on the ground while pulling the other one, 10 total reps, 5 each arm, challenge yourself on the weight
Barbell Curls: fully open elbow to start, strict pull with no help from hips or legs, full flexion at the top, lower and repeat
Banded Tricep Extensions: attach to pull-up bar on Rig, the thickness of the band and how high up on the band you grab is how to control the difficulty, elbows locked at sides, hand should be straight out form elbow or slightly higher, this is an elbow hinge movement not a press, squeeze the triceps every rep, controlled with band, don’t let it yank your hands back up
Lying Leg Raises: ideally you would have your hands out to the sides, but if your lower back is coming off the ground then put your hands under your butt, slow and controlled bring both legs up straight to past 90 degrees then slow and controlled lower to where you tap your heels, then repeat
WORK/REST RATIO:
Alternating EMOM 20: M1: Push-ups, M2: Rows, M3: Curls, M4: Extensions, M5: Leg Raises
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order