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
Single Arm DB Push Press 5x8 each arm
Single Arm DB Reverse Flys 5x8 each arm
FOCUS:
This week we go to single arm, this will challenge core and shoulder stability, less reps per arm (last week was double arm at 10 reps), try to increase the weight
We will mix up the pull to balance out push/pull ratio for shoulder health
Single DB Push Press: DB starts 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 DB, full lockout at the top, make sure DB gets back to the front rack position before beginning the next rep, 8 on one arm then the other
Single DB Reverse Flys: slight bend in the knee, chest parallel to the ground, slight bend in the elbow, arm without the DB can just hang straight down, raise out to the side, squeeze your shoulder blade, all reps on one arm then the other
WORK/REST RATIO:
Alt. EMOM 10: M1: Push Press, M2: Reverse Flys
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 4x10 (5 each arm)
Barbell Upright Row 4x10
Single Arm Banded Curls 4x14 each arm
Barbell Skull Crushers 4x10 (VIDEO)
Alt. V-ups 4x14
FOCUS:
These will be the movements for Accessory Work for this 5-week cycle
Reps decreased on Raises, Rows and Crushers, try to increase weight
Curls and V-ups reps increased, keep building strength endurance
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