0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded shoulder press
Banded Curls
Pigeon Stretch
Specific Warm-up
Progress to starting weight around 70-75%
Strength
Push Press 5x4
*73-78% of 1-rep max
Barbell Bent Over Rows 5x6
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
Bent over rows to balance the push/pull for strength and shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
Every 90 seconds for 7:30 for the push press, then Every 90 seconds for 7:30 for the bent over rows
MEMBER SPECIFIC:
For beginners and intermediate, I would focus on single repetitions with the push press, instead of touch n’ go…doesn’t mean you rack the weight after each rep, just pause and reset to make sure they are ready for each rep
Auxiliary Strength Prep
2-3 Rounds
5 Double DB Curl to Press
10 Double KB Deadlift
10 Sit-ups
Auxiliary Strength:
For Quality:
10,9,8,7,6,5,4,3,2,1 of
Barbell Curls
Double KB Deadlift
Plate Overhead Sit-ups
PACE GOAL: N/A
FOCUS:
Bicep, Posterior Chain, Core strength
STRATEGY:
Find a challenging weight to use for all sets
GO BEYOND Accessory Work
MB Sit-ups 50-100 reps