General Warm-up
10yd Walking Inverted Toe Touches
10yd Samson Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Lunge and Rotate
10yd Inchworms
5 reps of 5 second hold Up Dog
—then—
2 Rounds
10 Ring Rows
10 Push-ups
MANAGEMENT:
Big focus on getting the upper body ready to roll for the 5-rep max
Specific Warm-up
3 Rounds
Round 1: 6 Double DB Bench Press + 6 KB Upright Rows
Round 2: 5 Double DB Bench Press + 5 KB Upright Rows
Round 3: 4 Double DB Bench Press + 4 KB Upright Rows
MANAGEMENT:
Build in weight each round to get to your starting weight for your first set of each movement
Strength
Double DB Bench 5x12
KB Upright Rows 5x12
FOCUS:
The reps will decrease so we can increase weight as the weeks progress
Double DB Bench Press: DB in each hand, controlled on the way down, elbows should be below shoulders when one head of the DB touches your chest, press back up…think of ripping a bar in half on the way down and putting it back together at the top
KB Upright Rows: both hands on one KB, pull straight up with elbows high until the KB is at your upper chest area, try not and shrug your shoulders, just pull straight up, keep this strict, it is easy to start using your hips and turn this into a swing into the upright row
WORK/REST RATIO:
Alt. EMOM 10: M1: Bench, M2: Rows
This allows multiple people to share equipment, start on different movements and alternate back and forth
Accessory Work
Barbell Floor Press 4x12
Single KB Bent Over Rows 4x12 (6 each arm)
Double DB Hammer Curls 4x12
Double DB Tricep Kickbacks 4x12
Plank Up Downs 3x30 seconds
FOCUS:
Reps will decrease on everything except plank up downs, this will allow the weight to increase as the weeks progress
We will slowly increase time on the Plank Up Downs and we may switch this movement up as well
Barbell Floor Press: you can take the barbell out of the rack, set the J-hooks very low on the rig so you can reach it from the floor…legs can be bent or straight, brace your core, elbows should be below your shoulders when they make contact with the ground, your forearm should be perpendicular to the ground (you do not want it angled out or in), controlled on the way down, gently touch elbows press back towards the ceiling
Single KB Bent Over Rows: KB in one hand, slight bend in the knees, chest parallel to the ground, brace your core, pull the KB up to the side of your body and squeeze your shoulder blade, complete all reps on one side then the other
Double DB Hammer Curls: hammer grip (literally like your holding a hammer), full extension of the elbow to begin, full flexion to finish, DB should contact your shoulder, keep this very strict (no bro reps 😁)
Double DB Tricep Kickbacks: DB in each hand, slight bend in the knees, chest parallel to the ground, DBs are placed up next to your sides by pulling them up, from there this is just an elbow hinge. extend at the elbow, flex at the elbow
Plank Up Downs: (VIDEO), this is all about learning to brace while moving, nice flat back, shoulders directly above wrists, start on your elbows, come up to your hands then back down, that is 1 rep…try to limit how much your hips shift while moving
WORK/REST RATIO:
Alternating EMOM 8: M1: Incline Bench, M2: KB Rows…1 minute transition (to the 9:00 mark on the clock), then Alternating EMOM 8: M1: Curls, M2: Kickbacks, right into EMOM 3: Plank Up Downs…it might sound complicated, but it’s not that difficult when you think it through
Set a 20 minute running clock…first Alt. EMOM from 0:00-8:00, transition from 8:00-9:00, second Alt. EMOM from 9:00-17:00, Plank Up Downs from 17:00-20:00
This allows multiple people to share equipment, start some on the Floor Press and Rows and others on the the Curls and Kickbacks, then switch during the 1 minute transition, everyone can do Plank Up Downs together to finish