SE Track, Day 2, Week 1 of 6, Cycle 2, Phase 2

General Warm-up

2 Rounds

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

20-30 seconds Toe Touch Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

—then—

2 Rounds

20 Shoulder Taps

20 Flutter Kicks

MANAGEMENT/FOCUS:

Good full body warm-up into specific movements to prime the shoulders and core for the Accessory Work

Specific Warm-up

3 Rounds

Round 1: 6 Strict Press @40% + 6 Banded Face Pulls

Round 1: 4 Strict Press @50% + 6 Banded Face Pulls

Round 1: 2 Strict Press @65% + 6 Banded Face Pulls

MANAGEMENT:

This progression will help you select your starting weight
If you don’t know your max then start light, then go to moderate then slightly below your starting weight

Strength

Strict Press 5x6 @70-75%

Banded Face Pulls 5x10 (VIDEO)

FOCUS:

The reps and percentages this phase are programmed to improve strength endurance
Rep ranges will be 6-12, we will finish with a 6-rep max in week 6
We will start at 6, then go to 8,10,12, then back down to 8 then back down to 6
We will mix up the pulls for variety and to keep the push/pull balance
Strict Press: take out the rack, core braced, elbows slightly in front of the bar, it helps to flex your butt so you don’t use your legs, press to the top with a full lockout, lower to shoulders and repeat
Banded Face Pulls: elbows out even with shoulder height, keep your shoulders down (don’t shrug), pull and squeeze your shoulder blades, slight pause at the end position, back to straight arms under control…focus on quality reps, don’t let the band bounce you back and forth

WORK/REST RATIO:

Accessory Work

DB Shoulder Complex: Alt. Lateral Raise + Front Raise 4x12 (6 each)

Single Arm KB Upright Row 4x10 each arm

DB Alt. Curls with hold at top 4x10 each arm

Bodyweight Skull Crushers 4x6 (VIDEO)

Hollow Holds 4x20 seconds

FOCUS:

Shoulder Complex: DB in each hand, stand up tall, raise the DBs out to the side to shoulder height, then back down, then raise them out in front to shoulder height, then back down, 12 total reps, 6 each…we will mix up this shoulder complex for variety
Single Arm KB Upright Row: stand up tall, KB in one hand, pull up with elbow high to about chest height, then back down, 10 each arm…we will work our way down in reps so we can increase the weight
DB Alt. Curls with hold at top: curl both DBs up to the shoulder area, one at a time lower one down, then curl back up, alternate arms, 10 each arm…we will work our way down in reps so we can increase the weight
Bodyweight Skull Crushers: we have down inverted rows for bicep and back strength, these are facing the other way on the bar and for building tricep strength, we will build our way up in reps…the higher the barbell is the easier they are, I would try to start by placing the barbell around waist height
Hollow Holds: starting lying on your back, reach arms up overhead so that your arms are in line with your ears, lift your shoulder blades and feet off the ground, breath and hold

WORK/REST RATIO:

Alternating EMOM 20: M1: Shoulder Complex, M2: Upright Rows, M3: Curls, M4: Bodyweight Skull Crushers, M5: Hollow Holds
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order