SE Track, Day 2, Week 4 of 5, Cycle 1, Phase 2

General Warm-up

2 Rounds

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Let Stretch on Rig

5 each side Thread the Needle

3-5 each side Scorpions

10yd Lunge and Reach Overhead

10yd Inchworms

—then—

2 Rounds

20 seconds each side DB Overhead Hold

10 each side Single DB Bent Over Row

MANAGEMENT:

Big focus on getting the upper body ready to roll for lifting, this will also help carry over to the Accessory Work

Specific Warm-up

3 Rounds

Round 1: 6 Strict Press @light weight + 6 Single DB Knee Supported Rows (3 each arm)

Round 2: 4 Strict Press @moderate weight + 4 Single DB Knee Supported Rows (2 each arm)

Round 3: 2 Strict Press @just below starting weight + 2 Single DB Knee Supported Rows (1 each arm)

MANAGEMENT:

Build in weight each round to get to your starting weight for your first set of Strict Press and DB Row

Strength

Strict Press 2x12, 3x10

Single DB Knee Supported Rows 5x8 each arm

FOCUS:

This is a pretty high volume day, but as mentioned yesterday, we have been building towards this
If they have been there consistently on this day then they should have a very good idea of what weights to use, if not then as always start at a weight you are 100% confident you can do all the reps and build from there
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
Single DB Knee Supported Row: put your knee on a box or a bench other leg out to the side, flat back, whichever knee is on the box/bench, the DB is in the opposite arm hanging straight down, pull to your side and squeeze your shoulder blade, lower and repeat

WORK/REST RATIO:

Accessory Work

Push-ups 3x16

KB Gorilla Rows 3x16 (8 each arm)

Barbell Curls 3x16

Banded Tricep Extensions 3x16

Lying Leg Raises 3x16

FOCUS:

Less sets this week due to the higher volume in the main lift section
Reps increased to continue to work on muscular endurance
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 15: 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