General Warm-up
1 Round
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
30 second Front Plank
MANAGEMENT/FOCUS:
Good full body warm-up into specific movements to prime the upper body for the main lifts and accessory work
Specific Warm-up
3 Rounds
Round 1: 6 Strict Press @40% + 6 PVC Band Lat Pulls
Round 2: 4 Strict Press @50% + 6 PVC Band Lat Pulls
Round 3: 2 Strict Press @60% + 6 PVC Band Lat Pulls
MANAGEMENT:
This progression will help you select your starting weight for Strict Press and allow them to pick the appropriate band for the Lat Pulls
Strength
Strict Press 4x8 @65-70%
PVC Band Lat Pulls 4x12
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 started at 6, now we go to 8 then 10,12, then back down to 8 then back down to 6
We will continue to 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
PVC Band Lat Pull: (VIDEO) obviously the thicker the band the more difficult it is, you can use a box or bench to sit down, find a challenging band, slight lean back, pull and squeeze your shoulder blades, as always with the band make sure you control it both ways, don’t let it bounce you up and down
WORK/REST RATIO:
Alt. EMOM 10: M1: Strict Press, M2: PVC Band Lat Pulls
This allows people to share a barbell, PVC and rack if needed
Accessory Work
DB Shoulder Complex: 4 sets, 6 Double DB Front Raise + 6 Double DB Strict Press
Single Arm KB Upright Row 4x8 each arm
DB Alt. Curls with hold at top 4x8 each arm
Bodyweight Skull Crushers 4x8 (VIDEO)
Hollow Holds 4x25 seconds
FOCUS:
Shoulder Complex: the front raise will be the limiting factor, this will make the shoulder press not very heavy but it will be a burner with the combo
Single Arm KB Upright Row: stand up tall, KB in one hand, pull up with elbow high to about chest height, then back down, 8 each arm…we will continue to 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, 8 each arm…we will continue to 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 continue to 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…time increased, focus on quality
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