0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-55:00 Upper Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Standing Tricep Stretch
Up Dog to Down Dog
Inchworms
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Empty Barbell Shrugs
Upper Body Main Lift
Single DB Bench Press 5x6 each arm
Barbell Upright Rows 5x6
FOCUS:
Reps decreased from week 2, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Single DB Incline Press 4x6 each arm
Single DB Bent Over Row 4x6 each arm
Single DB Hammer Curls 4x6 each arm
Single DB Tricep Kickbacks 4x6 each arm
FOCUS:
Reps dropped on all movements from week 2, try to increase weight
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Incline Press, M2: Rows, M3: Curls, M4: Kickbacks