0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-30:00 Upper Body Main Lift
30:00-40:00 Transition to Upper Body Accessory Work
40:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Child’s Pose
Thread the needle
Forearm/Wrist Stretch
Pigeon Stretch
Specific Warm-up
2-3 Rounds
10 Empty Barbell Floor Press
10 Empty Barbell Bent Over Rows
Upper Body Main Lift
Bench Press 5x5
Barbell Upright Rows 5x8
FOCUS:
For the remaining 3 weeks of this cycle we will focus on Bench Press
Reps dropped again on Upright Rows, try to increase weight from last week
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Press, M2: Rows
Upper Body Accessory Work:
Single DB Hammer Curls 5x12 (6 each arm)
Single DB Tricep Kickbacks 5x12 (6 each arm)
Barbell Seated Wrist Curls 5x12
FOCUS:
Reps increased and volume increased
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Curls, M2: Kickbacks, M3: Wrist Curls