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 any plates not needed
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
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: 2 Tempo Bench Press @40% + 2 Strict Pull-ups
Round 2: 2 Tempo Bench Press @50% + 3 Strict Pull-ups
Round 3: 2 Tempo Bench Press @60% + 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
Tempo Bench Press 5x3@70-75% (311)
Strict Pull-ups 5x3 (weighted if you can)
FOCUS:
10,8,6 week 1…we came down in reps last week to go heavier and ended with a finisher set of 10 at slightly heavier week 1…now we stay low rep, but add tempo for increased time under tension
Tempo Bench Press: SLOW 3-second lower, DEAD STOP pause when touching chest (keep tension, don’t relax), full speed back up…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: we did 5 reps last week, now we go to 3, increase the weight if you used it last week or add weight for the first time if you can…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 for the 5x3…if they did 5x5 last week, then try to increase weight
WORK/REST RATIO:
Alt. every 1:30 for 15 minutes: M1: Bench Press, M2: Pull-ups
Accessory Work
Pyramid
10-20-30-20-10
Single DB Bench Incline Press (reps are total, 10 is 5 each arm)
Inverted Rows
FOCUS:
We will utilize Tempo, Pause, Drop Sets, DB Complexes and Pyramid rep schemes for our accessory work in this cycle
Pyramid Rep Scheme…you hit all three rep ranges, low, moderate and high…great for building muscle size and strength endurance
Single 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 DB touching gently at the top…starting weight should be heavy since you are only doing 5 each arm, decrease as the reps go up, increase as the reps come back down
Inverted Rows: the lower you go towards the ground the more difficult these will be, you can even put your feet on a box or bench if you need to for the sets of 10…good full range of motion with arms full extended and getting your chest to the bar, brace your core to make sure your whole body moves as a unit (no worming)…as the reps increase, break as you need to, take short rest then back to it
WORK/REST RATIO:
15 minutes to complete all reps…Alternate movements…do the 10 in Incline press, then the 10 on Inverted Rows, then rest, plenty of time to share equipment if needed