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 Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
5 each way Thread the Needle
5 reps 5 second hold each Up Dog and Down Dog
10yd Lunge and Reach Overhead
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: 5 Push Press @40% + 10 Single DB Curls (5 each arm)
Round 2: 4 Push Press @50% + 8 Single DB Curls (4 each arm)
Round 3: 3 Push Press @60% + 6 Single DB Curls (3 each arm)
MANAGEMENT:
Recommend doing a warm-up set every 2:00
Great time to help members more specifically with their technique
Strength
Push Press 5x5 @75%
Inverted 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: we have worked on pauses then went to higher rep, going to a lower rep range and increasing the weight…push the knees out when you dip, whole foot drives through the floor to get good hip extension and momentum into the barbell, make sure the barbell gets back to your shoulders before dipping in the next rep
Inverted Rows: the more parallel to the ground you are the more difficult these are, find a level that with each rep you can get your chest all the way to the bar and make sure your whole body moves as a unit (no worming)
WORK/REST RATIO:
Every 2 minutes for the 5 Push Press sets, then EMOM 5 for the Inverted Rows
You should have time within these time frames to share the barbells and racks
Accessory Work
3 sets of each
Complex #1: 8 Single DB Bicep Curls (4 each arm) + 8 Single DB Overhead Tricep Extensions
Complex #2: 8 Barbell Curls + 8 Barbell Skull Crushers
Complex #3: 18 Sit-ups + 18 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…reps decreased, try to increase the weight
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…reps decreased, try to increase the weight
Complex #3: complete the 18 sit-ups then roll over and immediately do the 18 supermans…reps increased from last week
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