General Warm-up
2 Rounds
On All Fours Forearm/Wrist Mobility
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Lunge and Reach Overhead
10yd Walking Quad Stretch
20-30 seconds each side Lat Stretch on Rig
—then—
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
10 Plank Up Downs
MANAGEMENT:
Good stretch and then some movements to specifically get some blood flow to the upper body for our specific warm-up and strength section
Specific Warm-up
3 Rounds
Round 1: 10 Single DB Push Press (5 each arm) + 5 Band Pull Aparts
Round 2: 8 Single DB Push Press (4 each arm) + 4 Band Pull Aparts
Round 3: 8 Single DB Push Press (3 each arm) + 4 Band Pull Aparts
MANAGEMENT:
Build in weight each round to work towards your first working set
Strength
Double DB Push Press 5x10
Banded Pull Aparts 5x10
FOCUS:
The DB Push Press will be the main push for this 5-week cycle
We will mix up the pull to balance out push/pull ratio for shoulder health
Double DB Push Press: DBs start in the front rack position, slight bend in the knee to get into our dip position, your chest should be upright, thank of sliding up and down a wall as you dip and drive, whole foot should be in contact with the ground, drive through the ground to get momentum into the DBs, full lockout at the top, make sure DBs get back to the front rack position before beginning the next rep
Banded Pull Aparts: stand tall, keep your shoulders down (don’t shrug), squeeze your shoulder blades together as you pull the band apart, palms can be facing up or down, you can mix it up if you want, make sure the pull and coming back to center are under control, don’t let the band snap you back, the close your hands are together the more difficult they are
WORK/REST RATIO:
Alt. EMOM 10: M1: Push Press, M2: Pull Aparts
This also allows people to share equipment, one person can start on the push and the other on the pull, switch, alternate back and forth
Accessory Work
Single DB Front Raises 4x12 (6 each arm)
Barbell Upright Row 4x12
Banded Curls 4x12 each arm
Barbell Skull Crushers 4x12 (VIDEO)
Alt. V-ups 4x12
FOCUS:
These will be the movements for Accessory Work for this 5-week cycle
We will work down in reps and up in weight for the Raises, Upright Rows and Skull Crushers
We will work up in reps for Curls and V-ups
Single DB Front Raises: stand tall, core braced, these are slow and under control, no hitch or help from the lower body, you don’t need heavy weight to make these beneficial, raise up to shoulder level then back down, keep your arm straight, all reps on one arm and then the other
Barbell Upright Rows: stand tall, hands about two fists apart, no hitch or help from the lower body, pull the barbell up towards your chin with elbows high (above the bar), controlled up and down
Banded Curls: stand on the band, the more of it you stand on the more difficult the movement, arm at side, no hitch or help from lower body, pull up and lower down under control, all reps on one arm then the other
Barbell Skull Crushers: most likely using the empty barbell for this week, arms straight up from chest while lying on a bench or the ground, legs can be straight or bent on the ground, feet on the ground if on a bench, hands about two fists apart, keeping your upper arm perpendicular to the ground, hinge at the elbow and lower the barbell towards your forehead, then extend back up, slow and controlled both ways
Alt. V-ups: lying on your back with legs straight and arms straight above your head, fold yourself in half and touch your left hand to your right foot (they should meet above waist area), lower and then touch right hand to left foot, keep alternating under control for all reps
WORK/REST RATIO:
Alternating EMOM 20: M1: Raises, M2: Rows, M3: Curls, M4: Crushers, M5: V-ups
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order