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
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Samson Stretch
Infant Squats
Specific Warm-up
3 Rounds
10 Push-ups
3 Negative Pull-ups
Upper Body Main Lifts
Press Complex: 5 sets: 2 Strict Press + 3 Push Press
Strict Pull-ups 5x3
FOCUS:
Working on some strength endurance this week, max coming up next week
Reps went back down on Pull-ups, we will work to a first strict rep or a max weighted strict rep next week
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 6x4 (2 each arm), they DBs start in the up/overhead position, one at a time alternate on the press for 6 total, 3 each arm
Barbell Curls 6x6
Reps decreased, try to increase weight
Upper Body Accessory Work
Single DB Bench Press 4x6 (3 each arm)
Barbell Bent Over Rows 4x6
Single DB Chest Flys 4x6 (3 each arm)
Single DB Reverse Flys 4x6 (3 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