General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds Hold Child’s Pose
5 each way Scorpions
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
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: 5 Push Press @40% + 1-2 Negative Pull-ups
Round 2: 4 Push Press @50% + 1 Strict Pull-up
Round 3: 3 Push Press @60% + 2 Strict Pull-ups
Round 4: 2 Push Press @70% + 3 Strict Pull-ups
MANAGEMENT:
This progression will help you select your starting weight for your first max attempt
Strength
Push Press 1-rep Max
Strict Pull-ups 3x Max Reps
FOCUS:
LFT HVY SHT, let’s goooo!
Have some fun and see what you can do…for pull-ups, you should have a good idea of what you can do and/or what scaling you need, when scaling pick something you can do at least 5 reps of…or it’s a good time to try and get your first pull-up
WORK/REST RATIO:
Every 3 minutes for 12 minutes do both movements (4 Rounds)
Round 1: Push Press weight should be something you 100% confident you can get, do 4-6 pull-ups to get ready for your first max rep attempt in the next round
Round 2: You should still be at least 90% confident on your Push Press weight, first max attempt on Pull-ups
Round 3: About 80% confident now on Push Press, second max attempt on Pull-ups to see how consistent you can be
Round 4: FAFO on Push Press, third attempt on Pull-ups…with your Pull-ups, it is good to look at your total reps you achieved and how much fall off there was from round to round
Accessory Work
Complex: 6 Tempo Push-ups + 8 Regular Push-ups, 3 sets
Barbell Bent Over Rows 3x12
DB Concentration Curls 3x6 each arm
DB Skull Crushers 3x12
V-ups 3x16
FOCUS:
Lowered the number of sets in case more time is needed for the max in the first section
Tempo Push-ups: reps increased by use of a complex again…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: we go back to week 1 reps to see your improvement…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) we go back to week 1 reps to see your improvement…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) we go back to week 1 reps to see your improvement…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 15: 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