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
19:00-29:00 Strength
29:00-32:00 Put away DBs and KBs
32:00-37:00 Explanation of Accessory Work
37:00-39:00 Transition to Accessory Work
39:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
15 second Bar Hang on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
5 reps Reach Tall Overhead, tilt side to side, down and touch the toes
10yd Lunge and Reach Overhead
10yd Bear Crawl
10 Burpees
—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: 6 Double DB Bench Press @light weight + 6 Double KB Bent Over Rows
Round 2: 5 Double DB Bench Press @moderate weight + 5 Double KB Bent Over Rows
Round 3: 4 Double DB Bench Press @just below starting weight + 4 Double KB Bent Over Rows
MANAGEMENT:
Great time to help members more specifically with their technique on Bench Press and the Rows
Recommend doing a warm-up set every 2:00
Strength
Double DB Bench Press 5x5
Double KB Bent Over Rows 5x5
FOCUS:
Reps dropped on Bench Press and Rows, 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 Bent Over Rows: KB in each hand, slight bend in the knee, chest parallel to the ground, pull both KBs to the sides of your chest, squeeze your shoulder blades, lower under control
WORK/REST RATIO:
Alt. EMOM 10: M1: Double DB Bench Press, M2: Double KB Bent Over Rows
This also allows people to share equipment if needed, start on different movements and alternate back and forth
Accessory Work
Complex Ladder
20,18,16,14,12,10,8,6,4,2 of
Push-ups
Inverted Rows
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant Sets in this cycle
Complexes are back to back movements that are not all for the same body part
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
Complete 20 Push-ups then 20 Inverted Rows, then 18 of each each then 16 of each…etc.
Rest as needed
WORK/REST RATIO:
16 minutes to complete, this allows people to share barbells on the rows if needed