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
19:00-31:00 Strength
31:00-33:00 Put away barbells, get out any DBs and KBs needed
33:00-39:00 Explanation of Accessory Work
39:00-40:00 Transition to Accessory Work
40:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Overhead Reach, lean side to side, touch your toes
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
5 Inchworms
10 Lying Leg Raises
20 Mountain Climbers
—then—
2 Rounds
20 Shoulder Taps
10 Overhead Band Pulldowns
MANAGEMENT:
Mainly upper body warm-up to get the body primed for the pushing and pulling as well as the accessory work
Specific Warm-up
Round 1: 6 Single DB Strict Press (3 each arm) + 6 Empty Barbell Pullovers
Round 2: 4 Single DB Strict Press (2 each arm) + 4 Barbell Pullovers @light weight
Round 3: 2 Single DB Strict Press (1 each arm) + 2 Barbell Pullovers @just below or starting weight
MANAGEMENT:
This warm-up progression will help them choose their weight for the working sets
Build in weight on the Strict Press
This is a great time to coach members more specifically on both movements
Strength
Double DB Strict Press 6x5
Barbell Pullovers 6x5
FOCUS:
This will be our secondary upper body strength movement this cycle, reps will stay mainly below 6 and we will also utilize tempo and pause…the pull will vary throughout the cycle
Double DB Strict Press: stand tall, core braced, DBs held in the hammer grip position with one head of the DB touching the shoulder…just as I mentioned on DB Bench, it is like you are putting a barbell back together when you press up, then breaking it apart coming back down
Barbell Pullovers: head, upper back and butt on the bench, feet stay in contact with the ground at all times, bench press grip on the barbell, slight bend in the elbow, lower back until it is directly overhead, think of contracting your Lats as you bring the barbell back up, weight will not have to be very heavy to be effective
WORK/REST RATIO:
Alt. EMOM 12: M1: Strict Press, M2: Pullovers
Accessory Work
Pyramid
10-20-30-20-10
Single DB Curls
Single DB Tricep Kickbacks
KB Side Bends
*reps are total (10 = 5 each arm)
FOCUS:
We will utilize Tempo, Pause, Drop Sets, DB Complexes and Pyramid rep schemes for our accessory work in this cycle
Today we use a Pyramid Rep Scheme…you hit all three rep ranges, low, moderate and high…great for building muscle size and strength endurance
Single DB Curls: DB in one had and do all reps then switch or you can have a DB in each hand and alternate reps, only hinge at the elbow, full range of motion
Single DB Tricep Kickbacks: knee on a box or a bench, pull DB up towards side, elbow bent at 90 degrees, this is the start and end point…hinge at the elbow to drive the DB back, flex your tricep, lower back to 90 degrees
KB Side Bends: KB in one hand, other hand can be on your hip, lower to the side you are holding the KB, make sure it is just lateral movement (don’t let your chest rotate), flex your oblique (side) on the opposite side to bring the KB back up to the starting position
WORK/REST RATIO:
15 minutes to complete all reps, this is enough time for people to share equipment if needed
Do all three movements back to back then rest as needed, the weight does not have to be the same for the DB movements,