General Warm-up
2 Rounds
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
20-30 seconds each side Banded Bicep Stretch
20-30 seconds Hold Down Dog with Calf Stretch
5 Inchworms
—then—
2 Rounds
10 Plank Up Downs
10 Empty Barbell Curls
MANAGEMENT:
Focus of making sure the shoulders, biceps and grip are ready to go for the heavy overhead lifting and pulling
Specific Warm-up
4 Rounds
Round 1: 4 Push Press @light weight + 1-2 Negative Pull-ups
Round 2: 4 Push Press @moderate weight + 1-2 Negative Pull-ups
Round 3: 2 Push Press @heavyish weight + 1-2 Strict Pull-ups
Round 4: 2 Push Press @just below starting weight + 1-2 Strict Pull-ups
MANAGEMENT:
This progression will help you select your starting weight and then you can use the weights you did today to help select weights in future weeks
Strength
Push Press x3,2,1 @75-80%, then 3,2,1 @80-85%
Strict Pull-ups 6x5
FOCUS:
Reps coming back down on Push Press, still increasing on Pull-ups
Push Press: reps decreased from last week…barbell comes out of the rack, elbows slightly in front of the bar, core braced (to keep from arching lower back), tight grip on the barbell, press to the ceiling to full lockout overhead, lower back to front rack then repeat for rep two
Strict Pull-ups: reps increased from last week…the best way to scale down is to do pull-up negatives even if you need to use a band, pull up then 3 seconds to lower back down…the two best ways to scale up are to add weight or tempo, the weight can be a vest, DB between your feet or using a dip belt, tempo would be either max speed pull up then 3 seconds to lower down or the harder version of 3 seconds going up and down
WORK/REST RATIO:
Alt. EMOM 12: M1: Push Press, M2: Strict Pull-ups…you should still have room for your pull-ups even though you are using the racks for Push Press, but you can also take the bar out when doing the pull-ups if needed
This allows to people to share a barbell/rack…start them on different movements then alternate back and forth
Accessory Work
Complex: 5 Tempo Push-ups + 7 Regular Push-ups, 4 sets
Barbell Bent Over Rows 4x6
DB Concentration Curls 4x3 each arm
DB Skull Crushers 4x6
V-ups 4x14
FOCUS:
Tempo Push-ups: reps increased by use of a complex…solid 3-5 second lowering, max speed press back up for the tempo as we have been doing then 7 regular push-ups, keep the whole body moving as a unit, chest touching the ground or very very close, full lockout at the top, quality reps…if you need to scale, the best way is to use a barbell in a rack, this allows you to move down the bar over time closer to the floor so you can see your progress, start at a height in week 1 that you can 100% get all reps in all sets
Barbell Bent Over Rows: reps decreased, increase weight…bench press grip, slight bend in the knee, chest parallel to the ground, keep the pull very strict (no “kipping” or bouncing), pull to around the top of stomach area
DB Concentration Curls: (VIDEO) reps decreased, increase weight…seated on a box or bench, lean forward, tuck elbow on the inside of your thigh, full extension of the elbow then full flexion of the elbow…the positioning inside the thigh keeps from any momentum in the lift, this is very strict, only flexing and extending at the elbow
DB Skull Crushers: (VIDEO) reps decreased, increase weight…lying on a bench or the ground, DB in each hand, upper arm perpendicular to the ground, only hinge at the elbow to bring the DBs close to the sides of your head then extend at the elbow back up…this elbow flexion/extension, not a press
V-ups: reps increased, focus on quality and control…fingers should touch the feet somewhere above stomach/waist area, stay under control, don’t flop around
WORK/REST RATIO:
Alternating EMOM 20: M1: Push-ups, 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