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 5-rep max
Barbell Bent Over Row 5-rep max
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: Max day, let’s go!…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
Barbell Bent Over Rows: if you cannot yet do a pull-up, use this formula to estimate your max…if your max is estimated at 75-80% of your bodyweight then you should have the strength to do a pull-up
Weight used x Reps completed =A
A x 0.0333 =B
B + weight used =estimated max
Example:
135 x 5 =675
675 x 0.0333=22.478
22.478 + 135 =157.478 (estimated max of 155-160
Divide the estimated max by your bodyweight to see what % it is
WORK/REST RATIO:
10 minutes to reach a Push Press 5-rep max, 5 minutes to reach a Barbell Bent Over Row 5-rep max
You should have time within these time frames to share the barbells and racks
Accessory Work
3 sets of each
Superset #1: 6 Double DB Bicep Curls (4 each arm) + 24 Banded Tricep Extensions
Superset #2: 8 Reverse Grip Barbell Curls + 16 Bench Dips
Superset #3: 12 Lying Leg Raises + 18 Single Arm Single Leg Supermans (9 each way)
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