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
Iron Crosses
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Childs Pose
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Specific Warm-up
3 Rounds
10 Empty Barbell Strict Press
3 Pull-ups
Upper Body Main Lift
Barbell Strict Press 5x6
Tempo Pull-ups 5x3
FOCUS:
Reps decreased on Strict press from week 1, try to increase weight
Reps increased on Tempo Pull-ups from week 1, build those reps
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Double DB Bench Press 4x10
Double DB Bent Over Rows 4x10
Bench Dips 4x15
Double DB Curls 4x10
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Bench Press, M2: Rows, M3: Dips, M4: Curls
FOCUS:
Reps decreased on Bench Press, Rows and Curls from week 1, try to increase weight
Reps increased on Bench Dips, build those reps