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
19:00-34:00 Strength
34:00-36:00 Put away barbells and plates
36:00-41:00 Explanation of Accessory Work
41:00-43:00 Transition to Accessory Work
43:00-58:00 Accessory Work
58:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
5 Thread the Needle each side
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Tricep Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
5 Inchworms
20 Shoulder Taps
20 second Bar Hang on Rig
—then—
2 Rounds
10 Empty Barbell Bench Press
10 Band Pull Aparts
20 second Bar Hang on Rig
MANAGEMENT:
Getting the barbells and benches out in the second part will help the transition to the Specific Warm-up
Great time to help members with their Bench Press technique
Specific Warm-up
Round 1: 8 Bench Press @40% + 2 Strict Pull-ups
Round 1: 6 Bench Press @50% + 3 Strict Pull-ups
Round 1: 4 Bench Press @55% + 4 Strict Pull-ups
MANAGEMENT:
Recommend doing a round every 2:00
This warm-up progression will help them build to their starting weight for the working sets
If they do not have a max then start light in this warm-up and slowly build and that can help them choose their weight for the working sets
Another good time to help members with their bench press technique
Strength
Bench Press 1x10 @60%, 2x8 @65%, 2x6 @70%
Strict Pull-ups 5xmax reps in 30 seconds
FOCUS:
Bench Press cycle! 💪
Reps will mainly be 6-12, but could be lower when we use pause or temp, we will finish this cycle with a 5-rep max
Bench Press: Head, upper back, butt on the bench, feet remain in contact with the floor, shoulder blades squeezed together…elbows stay below the shoulders at all times, lower the bar under control to your chest (nipple area), press back to full lockout at full speed…Set the tone now with your technique and full range of motion
Strict Pull-ups: this is a pre-test day, we will test again at the end of the cycle…arms fully extended, chin over bar…if you cannot do strict then pull-up negatives or a band can be used
OF NOTE: if someone cannot yet do a Strict Pull-up then a Snatch Grip Bent Over Row can also be used as a Strength Marker to see how close they are, you could do a pre-test today: work to a very strict 1-rep max, if they can do 75-80% of their bodyweight in a very strict manner with full range of motion then they should have the strength to do a Strict Pull-up…if they can’t then at least they will know how close they are…you can attack this from two angles: get stronger and lose weight…the less you weigh the lower the number you need to get to will be
WORK/REST RATIO:
Alt. every 1:30 for 15 minutes: M1: Bench Press, M2: Pull-ups
Accessory Work
Drop Sets
Double DB Bench Incline Press x50 reps
Ring Rows x50 reps
FOCUS:
We will utilize Tempo, Pause, Drop Sets, DB Complexes and Pyramid rep schemes for our accessory work in this cycle
Today we will utilize Drop Sets…these are one movement where we do a max set then decrease the weight/difficulty and do another max set, we continue decreasing the weight/difficulty until we complete all of the reps
Double DB Incline Bench Press: use rubber plates to stack under one end of the bench if you do not have incline benches…head, upper back and butt on the bench, feet in contact with the floor at all times, elbows stay below the shoulders during the full range of motion, the inside head of the DB shoulder touch your chest, get a full lockout at the top with the inside edges of the DBs touching gently at the top…if the DBs were a barbell think of breaking it in half to lower down then putting it back together…start with a weight you think you can do for 10-15 reps, do a max set, then drop 5-10# depending on the DBs you have, then do another max set, continue this until you get to a total of 50 reps….you can do incline barbell if you do not have sufficient DBs
Ring Rows: the lower you go towards the ground the more difficult these will be, find a level that you can do 10-15 reps to start, complete a max set, take short rest, move yourself a bit further from the ground (scoot feet back a bit), complete another max set, continue this until you get to a total of 50 reps…make sure your body moves as a unit (no worming) and the rings can get all the way to your chest
WORK/REST RATIO:
7:30 to complete the Double DB Incline Bench Press, 7:30 to complete the Ring Rows…this should provide some rest after completing the reps
You can start people on different movements if you need to share equipment