General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
15 second Hang From Rig
10yd Lunge and Rotate
10yd Walking Alternating Toe Touches
—then—
2 Rounds
5yd Plank Walk each way
10 Ring Rows
MANAGEMENT:
Big focus on upper body being loose and ready for al the pushing and pulling
Specific Warm-up
3 Rounds
2 Single DB Push Press each arm
2 Single Arm DB Knee Supported Reverse Flys each arm
MANAGEMENT:
Great time to help members more specifically with their technique
Use these three rounds to find a starting weight for your working sets
Strength
Single DB Push Press 5x4 each arm
Single Arm DB Knee Supported Reverse Flys 5x6 each arm
FOCUS:
We will continue to alternate weeks of Double Arm and Single Arm DB Push Press, reps will slowly drop to go heavier then come back to 5s to test improvement
Keeping the pulling movement for one more week then switching it up
Single DB Push Press: DB in one hand with a hammer grip, core braced, dip by pushing your knees out, keep your feet flat in the dip, think of sliding down a wall when you dip, drive through the floor to get good hip extension and momentum into the DB, full lockout overhead, make sure the DB gets back to your shoulder before you begin to dip for the next rep, 4 on one arm, then 4 on the other
Single Arm DB Knee Supported Reverse Flys: knee on a box/bench, if your right knee is on the box/bench then the DB is in your left hand, flat back, slight bend in the elbow, raise DB up to even with your shoulder level, squeeze that shoulder blade, 6 on one arm, then 6 on the other
WORK/REST RATIO:
Alt. EMOM 10: M1: Push Press, M2: Reverse Flys
This also allows people to share equipment if needed
Accessory Work
Single Arm DB Floor Press 5x5 each arm
KB Gorilla Rows 5x10 (5 each arm)
Barbell Curls 5x10
Banded Tricep Extensions 5x14
Scissor Kicks 5x14
FOCUS:
We will continue to slowly increase reps on all movements accept Curls to build strength endurance
Curls we will continue to lower the reps in order to use more weight
Single Arm DB Floor Press: lay in your back, there can be a slight arch in your lower back, legs can be straight or bent, DB in one hand, lower until your elbow touches the ground, it should be below the level of your shoulder (no chicken winging), 4 reps on one side then the other
KB Gorilla Rows: we have done these a few different times now, feet out wide, slight bend in the knee, chest parallel to the ground, KBs on the ground, one at a time pull to the side of your chest, squeeze your shoulder blade, lower back down, alternate arms, 10 total, 5 each arm
Barbell Curls: be very strict with these, only hinge at the elbow, no bro reps, full extension, full flexion
Banded Tricep Extensions: there are several different band thicknesses and heights form which they
Scissor Kicks: lying on your back, lower back glued to the ground, ideally hands should be out to the side, but if your lower back starts to arch then put your hands under your butt…legs straight, move legs laterally out then back in alternating which foot goes over and under, 20 reps total
WORK/REST RATIO:
Alternating EMOM 20: M1: Press, M2: Rows, M3: Curls, M4: Extensions, M5: Scissor Kicks
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order