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 @60% + 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 6 rep max
Barbell Bent Over Rows 6-rep max
FOCUS:
Let’s hit those PRs!!
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:
12 minutes
Every 2 minutes for 6 minutes for the Strict Press max, then every 2 minutes for the remaining 6 minutes for the Row max
Accessory Work
Single Arm KB Upright Row 4x2 each arm
DB Alt. Curls with hold at top 4x2 each arm
Bodyweight Skull Crushers 4x16 (VIDEO)
Hollow Holds 4x45 seconds
FOCUS:
Single Arm KB Upright Row: stand up tall, KB in one hand, pull up with elbow high to about chest height, then back down, 2 each arm
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, 2 each arm
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 16: M1: Upright Rows, M2: Curls, M3: Bodyweight Skull Crushers, M4: Hollow Holds
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order