General Warm-up
1 Round
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
20 Shoulder Taps
10 Single DB Curls (5 each arm)
MANAGEMENT:
Big focus on upper body being loose and ready for al the pushing and pulling
Getting the DBs out will help the transition to the Specific Warm-up
Specific Warm-up
3 Rounds
Round 1: 6 Single DB Push Press (3 each arm) @light weight + 6 Ring Rows
Round 2: 4 Single DB Push Press (2 each arm) @moderate weight + 4 Ring Rows
Round 3: 2 Single DB Push Press (1 each arm) @just below starting weight + 2 Ring Rows
MANAGEMENT:
Great time to help members more specifically with their technique on Push Press
This is week 4, so they should have a good idea what to use on the DB Push Press at this point
The warm-up sets of Ring Rows should help them select the appropriate level for their working sets
Strength
Single DB Push Press 5x2 each arm
Ring Rows 5x8
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
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, 2 reps on one side then 2 on the other, go heavy
Ring Rows: remember, the more parallel to the ground you get the more difficult these will be, find a level that is challenging but still allows you to move your whole body as a unit and you can get the rings all the way to your chest
WORK/REST RATIO:
Alt. EMOM 10: M1: Push Press, M2: Rows
This also allows people to share equipment if needed, start on different movements and alternate back and forth
Accessory Work
Single Arm DB Floor Press 5x8 each arm
KB Gorilla Rows 5x14 (7 each arm)
Barbell Curls 5x6
Banded Tricep Extensions 5x18
Scissor Kicks 5x18
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), 8 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, 14 total, 7 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, 18 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