0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lifts
20:00-32:00 Upper Body Main Lifts
32:00-43:00 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
Thread the Needle
Up Dog to Child’s Pose
Pigeon Stretch
Standing Groin Stretch
Straight Arm Stretch on Rig
Lat Stretch on Rig
Specific Warm-up
3 Rounds
Push Complex: 10 Empty Barbell Close Grip Bench Press
10 Ring Rows
Strength
Pause Close Grip Bench Press 6x3
Double DB/KB Bent Over Rows 6x8
FOCUS:
Strength endurance
Using pauses to have more time under tension, solid 3-second pause
Rows to balance out push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench Press, M2: Rows
Upper Body Accessory Work:
Double DB Chest Flys 4x10
Double DB Reverse Flys 4x10
Barbell Seated Wrist Curls 4x10
FOCUS:
Doing more sets, but reps dropped, try to increase the weight a little from last week
Adding wrist curls for grip strength endurance
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Chest Flys, M2: Reverse Flys, M3: Wrist Curls