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
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
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 Quad Stretch
20-30 seconds each side Standing Groin Stretch
5 Inchworms
—then—
2 Rounds
10 Empty Barbell Bent Over Rows
20 Shoulder Taps
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
2 Push Press + 10 second Overhead Barbell Hold + 6 Ring Rows
MANAGEMENT:
Start light and build to starting weight over the warm-up rounds
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 5x2
Ring Rows 5x10
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: reps decreased, try to increase weight from last week….a good starting point for those that know their max would be around 65%…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
Ring Rows: 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…last week we did tempo, now we go regular and increase to higher reps
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: 8 Single DB Bicep Curls (4 each arm) + 8 Barbell Curls
Cluster #2: 12 Bench Dips + 12 Single DB Overhead Tricep Extensions
Cluster #3: 12 Sit-ups + 24 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…we will stick with the cluster format on this day just for this week then it will switch to another day with different movements
Reps decreased on Cluster #1, try to increase the weight
Reps increased on Clusters #2 and #3 to continue building muscular endurance
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