Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 3 each way, each position
Forward facing band slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Bottoms up hold – https://www.youtube.com/watch?v=AUJhWhCoPzo x :10 with elbows bent + :10 with arms overhead
Primary Lift – Barbell Push Press
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
Working Sets:
5 x 4 @ 72–75%
Day 2: 4 x 5 @ 65%
Primary Lift – Dual DB Push Press
Dual DB Push Press –https://www.youtube.com/watch?v=I31sEAdrW6Y
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
Working Sets:
5 x 8 @ 72–75%
Day 2: 4 x 8 @ 65–70%
Superset 1 – Three Times
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 6 each arm, each leg fwd
Bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 10
Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Superset 2 – Three Times
SA DB Chest press – https://www.youtube.com/watch?v=LajATqFnZTk x 12 each
Tricep Pushdowns with Straight Bar Attachment or Bands – https://www.youtube.com/watch?v=x4f_9S7USNs x 12
Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Circuit 3 – Three Times
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 12 ea
SA Band front raise – https://youtube.com/shorts/QC9awPNf4qY?si=RhH_0p_q98Xk6ujM x 12
Single arm banded rear delt flys – https://www.youtube.com/watch?v=FrB8vIFzckw x 12ea
Go lighter than you think on these. Perform all lateral raises, then all 10 front raises and all 10 flys on your weaker side with minimal rest. Repeat on the other arm. Complete 3 sets on each side. It’s not a race, but keep moving. Week 3, remove tempo but add reps.
Conditioning –
For time –
21-15-9
Alternating DB snatches
MB Slams
Medball Slams (front)- https://www.youtube.com/watch?v=t0dxUymR4rU
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
For time, 21 alternating DB snatches (total) with a light db and medball slams. Then 15 of each, then 9 of each.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 1 min each