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 Ring Rows
Upper Body Main Lift
Single DB Bench Press 5x4 each arm
Barbell Upright Rows 5x4
FOCUS:
Reps decreased from week 4, 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 4x4 each arm
Single DB Bent Over Rows 4x4 each arm
Single DB Hammer Curls 4x4 each arm
Single DB Tricep Kickbacks 4x4 each arm
FOCUS:
Reps dropped from week 4, try to increase weight
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Incline Press, M2: Rows, M3: Curls, M4: Kickbacks