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..
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Band Overhead Press (one arm) – https://www.youtube.com/watch?v=splEnKPSvyk x 5 each
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 5 each way
Primary Lift – Push Press
Warm-Up Sets:
1×8 @ RPE 4 (~30-40%; rest ~:30-60)
1×5 @ RPE 5 (~50%; rest ~:30-60)
1×3 @ RPE 6 (~65%; rest ~:60)
1×2 @ RPE 7 (~75%; rest ~:60-90)
1×1 @ RPE 8 (~85-90%; rest ~:90+)
3RM Test: Work up to 3 reps at RPE 9–10. Take 2-3 attempts, resting 3-4 minutes between. Go for a new PR!
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Push Press w/ KB/ DB (single arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Control down, EXPLODE up. Bar can rest, supported, in your front rack position or locked out overhead as needed. Your warm ups can follow the exact %, rest times and/or RPE. If you are using DB’s, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent. Follow the warm up RPE’s always using this tempo.
Superset 1 – FOUR Times
Single arm DB Chest Press – https://www.youtube.com/watch?v=LajATqFnZTk x 8 each
Underhand BB Row – https://www.youtube.com/watch?v=BcBJ5zueMjY x 8
OR Underhand DB Row – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Week 6, reps decrease so weight can increase. RPE ~9-10 this week.
Superset 2 – FOUR Times
Lat Pushdowns – https://www.youtube.com/watch?v=CN3H2dRDu3g x 8
Rear delt flyes (palms facing) – https://www.youtube.com/watch?v=MMrNAzy541k x 10
Week 6, reps decrease so weight can increase. RPE ~9-10 this week.
Circuit 3 – Three Times
DB JM Press – https://www.youtube.com/watch?v=H5urZ6-t8R0 x 12-15
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 12-15 each
High Plank Leg raises – https://www.youtube.com/watch?v=SXbTUu3gYSo x 10 each + :15 hold at the end
Week 6, use the same weight as last week despite extra reps.
Conditioning –
5RFT –
20 groiners
15 DB/KB Deadlift
5 each step ups
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Five rounds for time of 20 groiners, 15 DB/KB Deadlifts with light to moderate weights and then 5 step ups each leg. The step ups are alternating, bodyweight only and both feet come to the floor between reps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x :60 each