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
10/10/10 Arm Circles (forward/backward/side to side)
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
Up Dog to Down Dog
Specific Warm-up
3 Rounds
10 Empty Barbell Curl to Press
20 second Hang From Rig
Upper Body Main Lift
Barbell Strict Press 5x4
Tempo Pull-ups 5x4
FOCUS:
Reps decreased on Strict press from week 3, try to increase weight
Reps increased on Tempo Pull-ups from week 3, build those reps
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Double DB Bench Press 4x8
Double DB Bent Over Rows 4x8
Bench Dips 4x15
Double DB Curls 4x8
FOCUS:
Reps decreased on Bench Press, Row and Curls from week 3, try to increase weight
Reps increased on Bench Dips, build those reps
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Bench Press , M2: Rows, M3: Dips, M4: Curls