0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Calf Stretch on the Rig
Standing Groin Stretch
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Lat Stretch
PVC Overhead Squats
Specific Warm-up
3 Rounds
10 Empty Barbell Push Press
10 Empty Barbell Bent Over Rows
Upper Body Main Lift
Bench Press 5x8 @70-75%
Barbell Bent Over Rows 5x8
FOCUS:
Barbell Main Lifts will be weeks 1,3 and 5
DB and/or Single Arm Movements will be in weeks 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Double DB Strict Press 4x12
Double DB Upright Rows 4x12
Push-ups 4x30 seconds
Ring Rows 4x30 seconds
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Strict Press, M2: Rows, M3: Push-ups, M4: Ring Rows