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
Banded Pass Throughs
Banded Pull Aparts
Banded Tricep Stretch
Banded Lat Stretch
Thread the Needle
Wall Scap Slides
Specific Warm-up
3 Rounds
20 Shoulder Taps
3 Negative Pull-ups
Upper Body Main Lifts
Strict Press 5x3 @75-85%
Strict Pull-ups 5x5
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 5x8 (4 each arm), they DBs start in the up/overhead position, one at a time alternate on the press for 10 total, 5 each arm
Ring Rows 5x12
Upper Body Accessory Work
Single DB Bench Press 4x10 (5 each arm)
Single KB Bent Over Rows 4x10 (5 each arm)
Single DB Chest Flys 4x10 (5 each arm)
Single DB Reverse Flys 4x10 (5 each arm)
FOCUS:
Horizontal push and pull with bench and rows
Working a different plant of movement with the flys and now single arm
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