General Warm-up
1 Round
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Pec Stretch on Rig
30 second Front Plank
10yd Walking Lunge and Rotate
10yd Walking Straight Leg Marches
10 Plank Up Downs
—then—
2 Rounds
10 Barbell Push Press
10 Snatch Grip Bent Over Rows
MANAGEMENT:
Big focus on upper body being loose and ready for al the pushing and pulling
Getting the barbells out in the second section will help transition to the Specific Warm-up, the Snatch Grip Bent Over Rows will help get the Lats activated for the Pullovers
Specific Warm-up
3 Rounds
Round 1: 6 Double DB Push Press @light weight + 6 Barbell Pullovers @empty barbell
Round 2: 4 Double DB Push Press @moderate weight + 4 Barbell Pullovers @light weight
Round 3: 2 Double DB Push Press @just below starting weight + 2 Barbell Pullovers @just below starting weight
MANAGEMENT:
Great time to help members more specifically with their technique
This is week 3, so they should have a good idea what to use on the DB Push Press at this point
Strength
Double DB Push Press 5x3
Barbell Pullovers 5x8 (VIDEO)
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
Double DB Push Press: DB in both hands 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, 3 total reps, go heavy
Barbell Pullovers: these are great for building the Lats…laying on a bench, barbell starts up in the air over the the chest, slight bend in the elbow, move at the shoulder only (not the elbow), it’s okay if the lower back arches slightly but not extreme, go to parallel with the bench, then think of contracting your Lats to pull back to the starting position…the weight will not have to be heavy to get the stimulus
WORK/REST RATIO:
Alt. EMOM 10: M1: Push Press, M2: Pullovers
This also allows people to share equipment if needed
Accessory Work
Single Arm DB Floor Press 5x6 each arm
KB Gorilla Rows 5x12 (6 each arm)
Barbell Curls 5x8
Banded Tricep Extensions 5x16
Scissor Kicks 5x16
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), 6 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, 12 total, 6 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 from which they can choose, don’t bounce up and down, control it both ways
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, 16 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