0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Upper Body Main Lift

20:00-36:00 Upper Body Main Lift

36:00-45:00 Transition to Upper Body Accessory Work

45:00-55:00 Upper Body Accessory Work

58:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Inchworms

Specific Warm-up

3 Rounds

6 Single DB Push Press (3 each arm)

4 Snatch Grip Bent Over Rows

Strength

Strict Press 6x3 @80-90%

Snatch Grip Bent Over Rows 6x6

FOCUS:

• Increasing Maximal Strength on Strict Press, 1-rep max in week 4

• Increasing pulling strength and balancing out push/pull ratio for shoulder health

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Every 1:30 for 9 minutes for the strict press, 1 minute transition, EMOM 6 for the rows

Upper Body Accessory Work:

Double DB Front Raises 5x8

Barbell Skull Crushers 5x8 (VIDEO)

FOCUS:

• Still working on shoulder and tricep strength, but switching up the movements for a couple weeks

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Raises, M2: Crushers