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 Double DB Curls
Round 2: 4 Push Press @50% + 8 Double DB Curls
Round 3: 3 Push Press @55% + 6 Double DB Curls
MANAGEMENT:
Recommend doing a warm-up set every 2:00
Great time to help members more specifically with their technique
Strength
Push Press 10@60%, 8@65%, 6@70%, 4@75%, 2@80%
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
Lower rep last week, this week we go back up to high rep and work our way down the ladder to lower rep
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
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 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 Ring Rows
You should have time within these time frames to share the barbells and racks
Accessory Work
3 sets of each
Superset #1: 10 Double DB Bicep Curls (4 each arm) + 20 Banded Tricep Extensions
Superset #2: 10 Reverse Grip Barbell Curls + 12 Bench Dips
Superset #3: 16 Alt. V-ups + 16 Single Arm Single Leg Supermans
FOCUS:
We will be using Complexes, Clusters, Supersets and Giant Sets in this cycle
Supersets combine two movements usually of opposing muscles back to back…reps increased to continue to build strength endurance
Single Arm Single Leg Supermans: lying on your stomach, raise your right arm and left leg, then your left arm and right leg…16 total, 8 each way
WORK/REST RATIO:
Every 2 minutes for 6 minutes to complete the 3 sets of each Superset…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