0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Scorpions
Straight Arm Shoulder/Bicep Stretch on Rig
Specific Warm-up
3 Rounds
6 Push-ups
8 Ring Rows
Strength
Push
Bench Press 5x3 @75-80%
Pull
Single DB or KB Knee Supported Rows 5x4 each arm
FOCUS:
Building strength on bench for the 2-rep max in week 6
Pulling strength to balance out push/pull for shoulder health
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
7 minutes to complete bench press, 7 minutes to complete rows
MEMBER SPECIFIC:
If you do not know your max on bench then start with a weight you are 100% confident in for your first set and build from there as you can
Reps dropped on rows from last week, try to increase weight
Auxiliary Strength:
Alt. EMOM 12
4 Strict Pull-ups
6 Single DB Seated Strict Press (3 each arm)
30sec Weighted Wall Sit
FOCUS:
Upper body strength
Weighted if you can on pull-ups
Lower body muscular endurance
Weight plate on your lap during wall sit
GO BEYOND Accessory Work
Scarecrows 3x10
Plate Sit-ups 4x12