General Warm-up
2 Rounds
10 PVC Pass Throughs
10 PVC Around The Worlds
20-30 second PVC Lat Stretch
20-30 seconds each side Pigeon Stretch
3-5 reps with 5 second hold Down Dog with Calf Stretch to Child’s Pose
20 Shoulder Taps
—then—
2 Rounds
10 Push-ups
10 Ring Rows
MANAGEMENT:
Make sure the upper body is primed and ready for bench and strict pull-ups
Specific Warm-up
10 Bench Press @empty barbell + 1-2 Negative Pull-ups or 10 Ring Rows
8 Bench Press @40% + 1-2 Negative Pull-ups or 8 Ring Rows
6 Bench Press @50% + 1-2 Negative Pull-ups or 6 Ring Rows
4 Bench Press @55% + 1-2 Negative Pull-ups or 4 Ring Rows
MANAGEMENT:
I would recommend an Alt. EMOM 8: M1: Bench, M2: Pull-ups/Ring Rows
Upper Body Main Lift
Bench Press 3x8 @75%, 2x6 @80%
Strict Pull-ups 5x3
FOCUS:
Reps dropped, weight goes up, keep a good full range of motion
If you do not know your max, the last 2-3 reps of each set should start to get pretty tough
We are building on our Strict Pull-ups, go weighted if you can, reps will continue to increase
Scaling for Pull-ups: Jumping Pull-up negatives…jump up off ground, box or bench to get chin over bar, slow 3-5 seconds lowering
WORK/REST RATIO:
Alt. EMOM 10: M1: Bench Press, M2: Pull-ups
This also allows people to share equipment, one person can start on Bench and the other on the pull-ups, switch back and forth
Accessory Work
Double DB Bench Press 4x12
Single KB Knee Supported Row 4x8 each arm
Double DB Alternating Curls 4x8 each arm
Single DB Tricep Kickbacks 4x8 each arm
FOCUS:
Reps have been going down so we can build strength, now we go back to higher rep ranges to build strength endurance
DB Bench Press: Chest and Triceps Strength, and Shoulder stability…Holding a DB in each hand, bring them all the way down to the side of your chest, elbows should be around 45 degrees (not chicken winged or pinched to your side), controlled down and up
Knee Supported Rows: Back and Bicep Strength…put one knee on a box or bench for support, if your left knee is on the box/bench, the KB is in your right hand, squeeze your shoulder blade at the top of each rep, make sure you get full extension with your arm at the bottom, DBs can also be used for this
Curls: Bicep Strength…DB in each hand, holding them at your side, curl one arm up and back down then the other arm, 8 each arm, 16 total reps
Kickbacks: Tricep Strength…knee on box/bench, arm at 90 degrees with your elbow at your side, make sure this only an extension of the elbow with the DB going back, keep it strict, don’t bounce or bring your chest up, keep your back flat
WORK/REST RATIO:
Alternating EMOM 16: M1: Bench Press, M2: Knee Supported Row, M3: Curls, M4: Kickbacks
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order