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 Shoulder/Bicep Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Thread the Needle
Child’s Pose
Inchworms
Specific Warm-up
3 Rounds
10 Push-ups
10 Empty Barbell Bent Over Rows
Upper Body Main Lift
Bench Press 5x4
Barbell Bent Over Rows 5x4
FOCUS:
Reps decreased from week 3, 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 4x8
Double DB Upright Rows 4x8
Push-ups 4x40 seconds
Ring Rows 4x40 seconds
FOCUS:
Reps dropped on Strict Press and Rows from week 3, try to increase weight
Time increased on Push-ups and Ring Rows from week 3, keep building those reps
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Strict Press, M2: Upright Rows, M3: Push-ups, M4: Ring Rows