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
17:00-27:00 Explanation of Strength
27:00-29:00 Strength
29:00-32:00 Put away DBs and KBs
32:00-38:00 Explanation of Accessory Work
38:00-40:00 Transition to Accessory Work
40:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
15 second Hang From Rig
10 Wall Scap Slides
5 each way Thread the Needle
5 reps with 5 second hold each Down Dog with Calf Stretch
10yd Lunge and Rotate
10yd Inchworms
10yd Side Shuffle with arm swings down and back
—then—
2 Rounds
6 Single DB Push-up to Row (6 total push-ups, 3 rows each arm)
30 seconds Side Plank (15 seconds each side)
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: 5 Double DB Bench Press @light weight + 6 Double KB Tempo Bent Over Rows (113)
Round 2: 4 Double DB Bench Press @moderate weight + 4 Double KB Tempo Bent Over Rows (113)
Round 3: 2 Double DB Bench Press @just below starting weight + 2 Double KB Tempo Bent Over Rows (113)
MANAGEMENT:
Great time to help members more specifically with their technique on Bench Press and the Tempo on the Rows
Recommend doing a warm-up set every 2:00
One more week with this specific warm-up then we will switch it up
Strength
Double DB Bench Press 5x10
Double KB Tempo Bent Over Rows 5x3 (113 Tempo)
FOCUS:
Reps dropped on both movements, try to increase the weight
Double DB Bench Press: DB in each hand, head upper back and butt on the bench, feet firmly on the ground…solid rhythm up and down, elbows below shoulder level for all reps, DBs should touch the outside of your chest on each side, start with a weight you are 100% confident with, then build as you can as long as you can complete all reps
Double KB Tempo Bent Over Rows: one more week with these then we will switch it up…KB in each hand, slight bend in the knee, chest parallel to the ground, pull both KBs full speed to the sides of your chest, dead stop, 3-second lowering
WORK/REST RATIO:
Alt. EMOM 10: M1: Double DB Bench Press, M2: Double KB Tempo Bent Over Rows
This also allows people to share equipment if needed, start on different movements and alternate back and forth
Accessory Work
Giant Sets
120 Push-ups
120 Inverted Rows
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant Sets in this cycle
Giant Sets are just like they sound, big rep sets that you have to chip away at until you complete them, great for muscle endurance and muscle size…one more week using this format on this day then we will switch it to another day with different movements…slightly increased reps
Push-ups and Inverted Rows: the most important thing is that you keep these strict and get a full range of motion with every rep, hold a standard
WORK/REST RATIO:
15 minutes to complete this