0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-35:00 Upper Body Main Lift
35:00-43:00 Transition to Upper Body Accessory Work
43:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Lat Stretch
Inchworms
Specific Warm-up
2-3 Rounds
10 Empty Barbell Strict
10 Empty Barbell Snatch Grip Bent Over Rows
Strength
Bench Press 1-rep Max
Snatch Grip Barbell Bent Over Row 1-rep Max
FOCUS:
Bench Press: Have some fun and LFT HVY SHT
Snatch Grip Bent Over Row: Chest parallel to the ground, keep this very strict, no hitching…for those that cannot yet do pull-ups this is a good test to see how close they are. If they can do 75-80% of their bodyweight for 1-rep then they should have the strength to do a pull-up
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
7 minutes for Bench Press, 1 minute transition, 7 minutes for Snatch Grip Bent Over Rows
Upper Body Accessory Work:
Single DB Hammer Curls 6x8 (4 each arm)
Single DB Tricep Kickbacks 6x8 (4 each arm)
FOCUS:
Reps decreased, go heavy
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Curls, M2: Kickbacks