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 barbells and benches, get out DBs

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 @60% + 4 Strict Pull-ups or Negatives

MANAGEMENT:

• Recommend doing a round every 2:00

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

Strength

Bench Press 5-rep max

Strict Pull-ups 3 sets of max reps

FOCUS:

• Max day, let’s goooo!

• Strict Pull-ups: once your hands come off the bar the set is done

• OF NOTE: good day to try and get your first pull-up!

WORK/REST RATIO:

• Use the first 6 minutes to continue to build up in weight, then every 3 minutes for the remaining 9 minutes do a 5-rep attempt. Mix in the Pull-ups as needed throughout the 15 minutes

Accessory Work

DB Complex: 4 sets

16 Single DB Push-up to Row (16 total push-ups, 8 rows each arm)

16 Single DB Curl to Press (8 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

• Reps increased to continue to build strength endurance

• 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