0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-32:00 Upper Body Main Lift
32:00-40:00 Transition to Upper Body and Core Accessory Work
40:00-55:00 Upper Body and Core Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Childs Pose
Scorpions
Thread the needle
Lat Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Upper Body Main Lift
Strict Press 6x2 @80-90%
Strict Pull-ups 6x4 (Men)/3x3,3x2 (Women)
*Rx+: with weighted vest for pull-ups
FOCUS:
Increasing Maximal Strength on Strict Press, 1-rep max in week 4
Increasing pull-up strength
SCALING OPTION FOR PULL-UPS:
Pull-up Negatives
Chin over bar Holds
Double DB Bent Over Rows (6 reps each set)
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench Press, M2: Pull-ups
Upper Body and Core Accessory Work:
Double DB Lateral Raise 5x6
Single DB Tricep Kickbacks 5x6 each arm
Lying Straight Leg Raises 5x12
FOCUS:
Shoulder and Tricep strength work, we did 8 reps last week, try to increase the weight this week
Core muscular endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Lateral Raise, M2: Kickbacks, M3: Leg Raises