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
34:00-35:00 Transition
35:00-39:00 Explanation of Accessory Work, should take less time since we did these movements last week
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 (arms overhead, pull down to make a T)
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 Double DB Strict Press (3 each arm) + 6 Empty Barbell Pullovers
Round 2: 4 Double DB Strict Press (2 each arm) + 4 Barbell Pullovers @light weight
Round 3: 2 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
Double DB Strict Press 5x12
Barbell Pullovers 5x12
FOCUS:
Reps increased again to continue to work on increasing strength endurance
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. Every 1:30 for 15 minutes: M1: Strict Press, M2: Pullovers
Accessory Work
Three-way Barbell Curls 3x24
Tempo Banded Tricep Extension (133) 3x12
Tempo Sit-ups (113) 3x12
FOCUS:
Reps increased on all movements to continue to build strength endurance
Three-way Barbell Curls: won't have to be much weight to be beneficial and do it correctly…8 Bottom Half Curls, 8 Full Range Curls, 8 Top Half Curls…FLOW: curl from the bottom to the middle (arm at 90 degrees) for 8 reps, then 8 Full range of motion reps, when it gets to the top on the 7th, then finish with 8 reps coming from the top to the middle (arm at 90 degrees)
Tempo Banded Tricep Extensions: Pull down and out and the bottom on the band, flex your triceps and hold for 3 seconds, then slow 3 seconds back to the top
Tempo Sit-ups: full speed up, dead stop pause, very slow 3 seconds lowering back down
WORK/REST RATIO:
15 minutes to complete all reps, this is enough time for people to share equipment if needed