General Warm-up

1 Round

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

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

20-30 seconds each side Pec Stretch on Rig

5 each way Scorpions

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

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

—then—

2 Rounds

10 Single DB Curl to Press (5 each arm)

10 Ring Rows

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: 4 Strict Press @40% + 4 Barbell Bent Over Rows

Round 2: 3 Strict Press @50% + 3 Barbell Bent Over Rows

Round 3: 2 Strict Press @55% + 2 Barbell Bent Over Rows

MANAGEMENT:

• This progression will help you select your starting weight for Strict Press and allow them to get used to the complex

Strength

Strict Press 4x12 @60%

Barbell Bent Over Rows 4x12 (same weight as press)

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, then we went to 10, now we go to 12, then back down to 8 then back down to 6

• The pull will basically make this a barbell complex, complete the 12 presses then go right into the bent over rows

• 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

• Barbell Bent Over Rows: slight bend in the knee, chest parallel to the ground, bench press width grip, pull to top of stomach area, squeeze the shoulder blades

WORK/REST RATIO:

• Do both movements every 3:00 for 12 minutes

• This allows people to share a barbell and rack if needed

Accessory Work

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

Single Arm KB Upright Row 4x5 each arm

DB Alt. Curls with hold at top 4x5 each arm

Bodyweight Skull Crushers 4x12 (VIDEO)

Hollow Holds 4x35 seconds

FOCUS:

• Shoulder Complex: reps decrease, increased weight from last week…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