General Warm-up
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
3-5 Inchworms
—then—
3 Rounds
10 Empty Barbell Bench Press
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Make sure the upper body is primed and ready for bench and strict pull-ups
Specific Warm-up
4 Rounds
Round 1: 6 Bench Press @40% + 3 Negative Pull-ups
Round 2: 4 Bench Press @50% + 3 Negative Pull-ups
Round 3: 4 Bench Press @60% + 1-2 Strict Pull-ups
Round 4: 2 Bench Press @70% + 1-2 Strict Pull-ups
MANAGEMENT:
I would recommend an Alt. EMOM 8: M1: Bench, M2: Pull-ups/Ring Rows
Upper Body Main Lift
Every 4 minutes for 12 minutes (3 sets)
Bench Press Build to 5-rep max
Strict Pull-ups 5
FOCUS:
A 5-rep max is at the top end rep range of testing sub-maximal strength
With the specific warm-up this gives them 18 minutes to work to their max, this should be plenty of time if you keep them on track
The first attempt should be something you are 100% confident that you will complete all 5 reps
The second attempt should feel pretty solid for 3 reps then the last couple should be very challenging
The third attempt should be something where you might feel you can only get 3-4 reps, but get your mind right and see if you can grind through 5!
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
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:
This is the last week we will use these movements for accessory work, we will switch it up for the next 5-week phase of this cycle
Reps increased this week to work one last time on strength endurance before the new phase begins
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