0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed
33:00-39:00 Explanation of Accessory Work
39:00-41:00 Transition to Accessory Work
41:00-57:00 Accessory Work
57:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 Thread the Needle each way
5 reps of 5 seconds each Up Dog to Down Dog
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
10/10/10 Arm Circles (forward/backward/side to side)
10 Inchworms
—then—
2 Rounds
10 Push-ups
10 Barbell Upright Rows @empty barbell
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the upper body strength work
Specific Warm-up
Round 1: 6 Double DB Bench Press + 6 Barbell Upright Rows
Round 2: 4 Double DB Bench Press + 4 Barbell Upright Rows
Round 3: 2 Double DB Bench Press + 2 Barbell Upright Rows
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically on their technique and help them select their starting weights
Round every 2:00
Strength
Double DB Bench Press 4x12
Barbell Upright Rows 4x12
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 back to 12 reps in week 6…allows is to go heavy but also see the progress on the higher reps at the end
Double DB Bench Press: head, upper back and butt on the bench, feet on the ground, elbows stay below your shoulders on the way down and up, with the DB press it’s as if you are ripping a barbell in half then putting it back together
Barbell Upright Rows: stand up tall, bench press grip, do not bounce or use your legs at all, pull the barbell straight up to top of stomach area with elbows high above the bar, control the rep up and down
Recommend doing both movements every 3:00-4:00
Accessory Work
Single DB Concentration Curls 4x12 each arm (VIDEO)
Dips 4x6
Single DB Upright Rows 4x12 each arm
Barbell Skull Crushers 4x12
FOCUS/STRATEGY:
We will focus on a typical Linear Progression in this cycle on all movements except Dips, 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 back to 12 reps in week 6…allows is to go heavy but also see the progress on the higher reps at the end
Single DB Concentration Curls: seated, with legs apart, slightly lean forward and put the elbow of the arm that is holding the DB on the inside of your leg on that side, controlled reps up and down
Dips: use the bench if needed, can also be on Rings or Matador (stationary dip station), we will build up in reps then back down
Single DB Upright Rows: just like the barbell, but one arm at a time, complete all reps on one side then the other
Barbell Skull Crushers: head, upper back, butt on the bench, feet on the ground, one to two fists inside your bench grip, barbell starts extended above your chest, hinge only at the elbow towards your forehead (control the weight so you don’t crush your skull 😁), extend back up, this is a tricep extension not a press, the weight will not have to be heavy at all to be effective, for a lot of people this will be an empty barbell especially in week 1
Alt. EMOM 16 would be best to allow people to share equipment, M1: Curls, M2: Dips, M3: Upright Rows, M4: Crushers