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
Pec Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Standing Tricep Stretch
Thread the Needle
Inchworms
Specific Warm-up
10 Bench Press @30-40%
3 Pull-up Negatives
8 Bench Press @40-50%
3 Strict Pull-ups
6 Bench Press @50-60%
3 Weighted Strict Pull-ups
Strength
Bench Press 1-rep Max
Weighted Strict Pull-up 1-rep Max
FOCUS:
PR Party, lets get it!
This is a great day for someone to get their first pull-up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes do both movements
NO BARBELL/RIG OPTION:
Double DB Bench Press 5x5
Double KB Bent Over Rows 5x5
Do both movements every 3 minutes for 15 minutes
Reps dropped, try to increase weight
Upper Body Accessory Work
Double DB Bench Press 5x5
Barbell Bent Over Rows 5x5
FOCUS:
Horizontal push and pull with bench and rows
Reps dropped, try to increase weight
WORK/REST RATIO:
Alt. EMOM 10: M1: Bench, M2: Rows