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
Wall Scap Slides
Standing Tricep Stretch
Thread the Needle
Lunge and Rotate
Inchworms
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 Shoulder Taps
Upper Body Main Lift
Single DB Strict Press 5x8 each arm
Inverted Rows 5x10 (VIDEO)
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
Renegade Rows 5x6 each arm
Barbell Wrist Curls 5x12
Double DB Front Raises 5x12
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 15: M1: Renegade Rows, M2: Wrist Curls, M3: Front Raises