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

41:00-42:00 Transition to Accessory Work

42:00-60:00 Accessory Work

60:00-65:00 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 Standing Tricep Stretch

20-30 seconds each side Pec Stretch on Rig

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

10yd Lunge and Rotate

10yd Inchworms

—then—

2 Rounds

10 Empty Barbell Push Press

10 Empty Barbell Bent Over 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

Round 1: 6 Push Press @40% + 12 Ring Rows

Round 2: 5 Push press @50% + 10 Ring Rows

Round 3: 4 Push Press @55% + 8 Ring Rows

MANAGEMENT:

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

• Great time to help members more specifically with their technique

Strength

Push Press 1x10 @60%, 1x8 @65%, 3x6 @70%

Ring Rows 5x12

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 10 reps, increasing reps this week to continue to build strength endurance

WORK/REST RATIO:

• Alt. Every 1:30 for 15 minutes…do the Push Press reps, rest for the remainder of the 1:30, do the Ring Rows, rest for the remainder of the 1:30

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

Accessory Work

3 sets of each

Complex #1: 10 Single DB Bicep Curls (5 each arm) + 10 Single DB Overhead Tricep Extensions

Complex #2: 10 Barbell Curls + 10 Barbell Skull Crushers

Complex #3: 15 Sit-ups + 15 Supermans

FOCUS:

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

• Complexes are back to back movements that are not all for the same body part

• Complex #1: using the same DB for both movements, complete the 5 curls per side, then go overhead for the 10 tricep extensions

• Complex #2: use the same weight for both movements, complete the 10 curls while standing, then lay back on the bench for the skull crushers

• Complex #3: complete the 15 sit-ups then roll over and immediately do the 15 supermans

WORK/REST RATIO:

• Every 2 minutes for 6 minutes to complete the 3 sets of each Complex…18 minutes total

• Multiple people can share equipment if needed, start them at different complexes and/or people should have enough time to both get the complex done with the 2 minutes