0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-30:00 Strength
30:00-32:00 Put away any plates not needed, get out Bands and DBs
32:00-38:00 Explanation of Accessory Work
38:00-40:00 Transition to Accessory Work
40:00-56:00 Accessory Work
56:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
15 second Hang from Rig
10yd Walking Straight Leg Marches
10yd Inchworms
20 Shoulder Taps
10 Supermans
—then—
2 Rounds
10 Bench Press @empty barbell
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
Round 1: 8 Bench Press @light weight + 8 Single DB Knee Supported Rows (4 each arm)
Round 2: 6 Bench Press @light to moderate weight + 6 Single DB Knee Supported Rows (3 each arm)
Round 3: 4 Bench Press @moderate weight + 4 Single DB Knee Supported Rows (2 each arm)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with each movement and select their starting weights
Build in weight on Single DB Knee Supported Rows, recommend doing a round every 2:00
Strength
Bench Press 4x12
Single DB Knee Supported Rows 4x12 each arm
FOCUS:
We will focus on a typical Linear Progression in this cycle, going from high rep to low rep and low weight to high weight, sets of 12 week 1, 10 in week 2, 8 in week 3, 6 in week 4, 5 in week 5, then 1-rep Max in week 6
Bench Press: set the tone in week 1…head, upper back, butt on the bench, feet on the floor, elbows always stay below shoulders when lowering and pressing, touch the chest, full lockout at the top
Single DB Knee Supported Rows: knee on box or bench, flat back, DB in one hand, pull up to your side and squeeze your shoulder blade, controlled movement up and back down
Do both movements every 3:30
Accessory Work
Strict Pull-ups 4x2
Banded Tricep Extensions 4x10
Barbell Pullovers 4x12 (VIDEO)
Single DB Tricep Kickbacks 4x12 each arm
FOCUS/STRATEGY:
Pull-ups and Banded Tricep Extensions we will increase reps over the 6 weeks, for Pullovers and Kickbacks those we will progress just like Bench Press and the Rows, moving down in reps and up in weight
Pull-ups: 2 reps is easy then add weight, if they can’t yet do a Pull-up then Pull-up Negatives are a good sub, jump up to get chin over bar then lower yourself slowly (3-5 seconds), if they cannot do a Negative then I would sub Ring Rows and start at 10 reps in week 1 and increase reps by 2 each week
Banded Tricep Extensions: loop the band around and through itself on the Rig (or pull-up bar), the thicker the band and the higher you grab on the band the more difficult they are, control it both ways, don’t let it bounce you around, flex your triceps at the bottom
Barbell Pullovers: these are really to focus on strengthening your Lats…head, back and butt on the bench, feet on the floor, bench press grip on the bar, slight bend in the elbow, lowering to parallel with the ground (limit your lower back arching), pull back to the top, the weight will not have to be very heavy at all to be beneficial, this might be an empty barbell for a lot of people especially in week 1
Alt. EMOM 16 is recommended, M1: Pull-ups, M2: Banded Tricep Extensions, M3: Pullovers, M4: Kickbacks…this allows people to share equipment by starting them on different stations and rotating through, week 1 the time frame could be tight especially with the Kickbacks, but it should work