0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lifts
20:00-36:00 Upper Body Main Lifts
36:00-45:00 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
10/10/10 Arm Circles (forward/backward/side to side)
Wall Scap Slides
Scap Pull-ups
Straight Arm Across Shoulder Stretch
Lunge and Rotate
Specific Warm-up
3 Rounds
10 Empty Barbell Bench Press
10 Empty Barbell Bent Over Rows
Upper Body Main Lifts
Close Grip Bench Press 5x6
Gorilla Rows 5x10 (5 each arm) (VIDEO)
Renegade Rows 5x10 (5 each arm) (VIDEO)
FOCUS:
Building strength endurance with mid to high reps ranges and accessory work
reps dropped on Bench Press, try to increase weight
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Bench Press, M2: Rows, 1 minute transition, EMOM 5: Renegade Rows
Upper Body Accessory Work:
Double DB Chest Flys 5x10
Double DB Reverse Flys 5x10
FOCUS:
Strengthening in a different plane of movement
Reps increased from last week
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Chest Flys, M2: Reverse Flys