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: 3 Tempo Double DB Strict Press (3 each arm) + 6 Empty Barbell Pullovers
Round 2: 2 Tempo Double DB Strict Press (2 each arm) + 4 Barbell Pullovers @light weight
Round 3: 1 Tempo Double 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
Tempo Double DB Strict Press 6x2 (113)
Barbell Pullovers 6x3
FOCUS:
Reps dropped, try to increase weight
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
Tempo Double DB Strict Press: full speed press, dead stop pause overhead, slow 3 second lowering…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: reps decreased, try to increase the weight…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
Drop Sets
Double DB Curls x50
Single DB Overhead Tricep Extensions x50
KB Side Bends x50 (25 each side)
FOCUS:
Same scheme, reps increased
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…slight increase in reps this week
Double DB Curls: 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
Single DB Overhead Tricep Extensions: start with a weight you think you can do for 10-15 reps, do a max set, then drop 5-10# depending on the DB you have, then do another max set, continue this until you get to a total of 50 reps…both hands on one DB overhead, keep upper arm vertical, hinge at the elbow back and up
KB Side Bends: for these today, don’t worry about the drop set, just pick a weight and do 25 each side
WORK/REST RATIO:
15 minutes to complete all reps, this is enough time for people to share equipment if needed