0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-11:00 Transition to Specific Warm-up

11:00-17:00 Specific Warm-up

17:00-19:00 Explanation of Strength

19:00-34:00 Strength

34:00-36:00 Put away any plates not needed, they can begin to do this after their last set

36:00-41:00 Explanation of Accessory Work

41:00-43:00 Transition to Accessory Work

43:00-55:00 Accessory Work

55:00-60:00 Cool-down

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 Push 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: 3 Push Press @light weight + 5 second overhead hold + 2 Tempo Ring Rows (113)

Round 2: 2 Push Press @light to moderate weight + 5 second overhead hold + 2 Tempo Ring Rows (113)

Round 3: 1 Push Press @moderate weight + 5 second overhead hold + 2 Tempo Ring Rows (113)

MANAGEMENT:

• More specific notes in the Strength Section

• Recommend doing a warm-up set every 2:00

• Great time to help members more specifically with their technique

Strength

Push Press with Overhead Pause 5x3

Tempo Ring Rows 5x5 (113 tempo)

FOCUS:

• Our focus on this Upper Body day will be Muscular Endurance, we will utilize higher reps as well as pauses and tempo work

• Push Press with Overhead Pause: a good starting point for those that know their max would be around 60%…take the barbell from the rack, dip by pushing your knees out, keep your whole foot in contact with the ground in the dip, drive through the floor to get full hip extension and momentum into the bar, drive overhead to good lockout position, solid dead stop 2-3 second pause, lower to shoulder, regroup and repeat

• Tempo Ring Rows (113 tempo): the more parallel to the ground you are the more difficult these are, find a level that with each rep you can get the rings to the sides of your chest while moving your whole body as a unit…pull full speed up, dead stop pause at the top, slow 3-second lowering back down

WORK/REST RATIO:

• Alt. Every 1:30 for 15 minutes

• You can share equipment if you start people on different movements and alternate back and forth

Accessory Work

3 sets of each

Cluster #1: 10 Single DB Bicep Curls (5 each arm) + 10 Barbell Curls

Cluster #2: 10 Bench Dips + 10 Single DB Overhead Tricep Extensions

Cluster #3: 10 Sit-ups + 20 Flutter Kicks

FOCUS:

• We will be using Complexes, Clusters, Supersets and Giant Sets in this cycle

• Clusters combine 2 or more movements of the same body part to build muscle size and endurance by increasing time under tension

• Cluster #1: keep both styles of curls very strict, only hinge at the elbow, 5 DB curls on one arm then 5 on the other, then immediately into the barbell curls, start with a weight you are 100% confident with then build from there as you can

• Cluster #2: straight legs are more difficult than bent on the Bench Dips, get a good full range of motion, go immediately into the Tricep Extensions…as mentioned above, start with a weight you are confident with and build as you can

• Cluster #3: good full range of motion on Sit-ups, then immediately into the flutter kicks, try to keep your hands out to the side, but if your lower back is arching then put your hands under your butt, breath and move

WORK/REST RATIO:

• Alt. EMOM 12: M1: Cluster #1, M2: Cluster #2, M3: Cluster #3, M4: Rest

• 4 People can share equipment if needed, start them at different stations and rotate through in this order