Day 1 Week 4 of 4 S&E Track

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

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Arm Circles 10/10/10 (forward/backward/side to side)

Wall Scap Slides

Pec Stretch on rig

Straight Arm Shoulder/Bicep Stretch on rig

Specific Warm-up

2-3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Curls (5 each arm)

Strength

Strict Press: 5,4,3,2,1 at 75% and build as reps decrease

Double DB Bicep Curls: 10,8,6,4,2

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

5 minute open warm-up to starting weights, then Alt. EMOM 10 for the working sets, strict press in the first minute, curls in the next

Auxiliary Strength:

Alt. EMOM 12

12 Gorilla Rows (VIDEO) (6 each arm)

12 Double DB Push Press

GO BEYOND Accessory Work

Double DB Bulgarian Squats 5x6 (3 each leg)