SE Track, Day 2, Week 3 of 6, Cycle 2, Phase 2

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

10 Wall Scap Slides

5 per side Thread the Needle

5 reps of 5 second hold each Up Dog to Child’s Pose

5 Scorpions each way

20-30 seconds each side Calf Stretch on Rig

15 second Bar Hang on Rig

—then—

2 Rounds

3 DB Push-up to Row on each side (6 total push-ups 3 rows each side)

10 Sit-ups

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: 5 Strict Press @40% + 6 PVC Band Lat Pulls

Round 2: 3 Strict Press @50% + 6 PVC Band Lat Pulls

Round 3: 1 Strict Press @55% + 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 4x10 @60-65%

PVC Band Lat Pulls 4x10

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, then went to 8, now we go to 10, then 12, then back down to 8 then back down to 6
We will stick with these Lat Pulls for one more week
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) try to increase the difficulty from last week with a thicker band, 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:

Accessory Work

DB Shoulder Complex: 4 sets, 6 Double DB Lateral Raise + 6 Double DB Alternating Strict Press

Single Arm KB Upright Row 4x6 each arm

DB Alt. Curls with hold at top 4x6 each arm

Bodyweight Skull Crushers 4x10 (VIDEO)

Hollow Holds 4x30 seconds

FOCUS:

Shoulder Complex: the lateral raise will be the limiting factor, this will make the shoulder press not very heavy but it will be a burner with the combo…for the alternating press, both DBs start overhead, one at a time you lower one for the press while the other stays overhead, 6 total, 3 per arm
Single Arm KB Upright Row: stand up tall, KB in one hand, pull up with elbow high to about chest height, then back down, 6 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, 6 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, see if you can put the barbell lower than waist height now
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