0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lifts
20:00-35:00 Upper Body Main Lifts
35:00-45:00 Transition to Upper Body Accessory Work
45:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Up Dog to Childs Pose
Thread the Needle
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Upper Body Main Lifts
Close Grip Bench Press 5x8
Single Arm KB Bent Over Row 5x12 (6 each arm, VIDEO)
FOCUS:
Building strength endurance with mid to high reps ranges, complexes and tempo work in this phase of the cycle
Close grip should be about two fists inside your normal bench press grip
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. Every 1:30 for 15 minutes: M1: Bench Press, M2: Rows
Upper Body Accessory Work:
Double DB Chest Flys 5x8
Double DB Reverse Flys 5x8
FOCUS:
Strengthening in a different plane of movement
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Chest Flys, M2: Reverse Flys