0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Strength
20:00-55:00 Upper Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
Pec Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Thread the Needle
Inchworms
Specific Warm-up
3 Rounds
10 Plank Up Downs
10 Ring Rows
Upper Body Main Lifts
Strict Press 5x4 @73-83%
Strict Pull-ups 5x4
FOCUS:
Reps dropped on Strict Press, increased weight
Reps increased on Pull-ups
Record your weight for each set, there is an extra spot to record weight on pull-ups if need it
WORK/REST RATIO:
Recommend doing both movements every 2:30 for 12:30
SCALING:
Negative Pull-ups are a great option (VIDEO)…jump to get chin over the bar, 3-5 second count on the way down
This can also be a time to help those get the proper band and educate on how to select one as the reps increase over this cycle
NO BARBELL/RIG OPTION:
Double DB Alternating Strict Press 5x10 (5 each arm), they DBs start in the up/overhead position, one at a time alternate on the press for 12 total, 6 each arm
Ring Rows 5x12
Upper Body Accessory Work
Double DB Bench Press 4x6
Double KB Bent Over Rows 4x6
Double DB Chest Flys 4x6
Double DB Reverse Flys 4x6
FOCUS:
Horizontal push and pull with bench and rows
Working a different plant of movement with the flys
Reps dropped, try to increase weight
WORK/REST RATIO:
Would Recommend doing an Alt. EMOM 8 for the bench and rows then an Alt. EMOM 8 for the chest flys and reverse flys