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
Front Rack Stretch
Forearm Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Walking Hip Openers
Iron Crosses
Pigeon Stretch
Specific Warm-up
3 Rounds
10 Empty Barbell Bench Press
10 Empty Barbell Bent Over Rows
Upper Body Main Lift
Bench Press 5x6
Barbell Bent Over Rows 5x6
FOCUS:
Reps decreased from week 1, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Double DB Strict Press 4x10
Double DB Upright Rows 4x10
Push-ups 4x35 seconds
Ring Rows 4x35 seconds
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Strict Press, M2: Rows, M3: Push-ups, M4: Ring Rows
FOCUS:
Reps dropped on Strict Press and Upright Rows from week 1, try to increase weight
Time increased on Push-ups and Ring Rows, keep building those reps