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

43:00-55:00 Accessory Work

55:00-60:00 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 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 or Negatives

Round 2: 6 Bench Press @50% + 3 Strict Pull-ups or Negatives

Round 3: 4 Bench Press @55% + 4 Strict Pull-ups or Negatives

MANAGEMENT:

• Recommend doing a round every 2:00

• This warm-up progression will help them build to their starting weight for the working sets

• Another good time to help members with their bench press technique

Strength

Bench Press 4x8 @60-65%

Strict Pull-ups 4x8 (any reps you cannot complete do jumping negatives)

FOCUS:

• 10,8,6 week 1…we came down in reps week 2 to go heavier and ended with a finisher set of 10 at slightly heavier week 1…then we did low rep in week 3, but added tempo for increased time under tension…then to a fun complex, now we go back up in reps to really work some strength endurance

• Strict Pull-ups: complete as many reps of the 8 you can, any reps you can’t do jumping negatives…jump up to chin over bar, slow 3 seconds lowering back down

• OF NOTE: this week for anyone who cannot yet do a strict pull-up, then do all jumping negatives

WORK/REST RATIO:

• Alt. every 1:30 for 15 minutes: M1: Bench Press, M2: Pull-ups

Accessory Work

DB Complex: 4 sets

12 Single DB Push-up to Row (12 total push-ups, 6 rows each arm)

12 Single DB Curl to Press (6 each arm)

FOCUS:

• Complex: use the same weight DB for both movements…reps increased, try to use the same weight as last week or maybe even increase

• Single DB Push-up to Row: braced, flat back, DB starts in one hand, feet can be spread apart a bit for stability…solid full depth push-up, then row up to your side, complete all push-up to row on one side then the other…12 total push-ups, 6 rows per arm)

• Single DB Curl to Press: stand tall, core braced, good full range of motion curl into an overhead press, keep it strict, no bro reps

WORK/REST RATIO:

• Every 3 minutes for 12 minutes…this is enough time for people to share equipment if needed