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 Ramp:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
1 @ RPE 8.5
Build to New 3RM:
3 @ RPE 9
3RM attempt
Optional second attempt if first moves well
Primary Lift – Dual DB Push Press
Dual DB Push Press –https://www.youtube.com/watch?v=I31sEAdrW6Y
Warm-Up Ramp:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
Build to New 8RM:
8 reps @ RPE 9
8RM attempt
Optional second attempt if reps are clean + controlled
Superset 1 – X Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 8 each
Alternating up DB/KB bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 8 each
Week 4, reps decrease but increase weight. Four rounds on the rows only.
Superset 2 – Three Times
Wide grip floor press – https://www.youtube.com/watch?v=N_yIRblYbmc x 8
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 8
Week 4, reps decrease but increase weight. Four rounds on the presses only.
Circuit 3 – X Times
Thumbs facing rear delt flys – https://www.youtube.com/watch?v=MMrNAzy541k x 12-15
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 12-15
Tricep Kick Backs – https://www.youtube.com/watch?v=dYU7HmcBXXM x 12-15
Week 4, no pauses, keep weight the same, but work between 12-15 reps. Aim for the 15 on at least one set of each movement.
Conditioning –
For time –
21-15-9
DB snatch
Box jumps
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
For time, complete 21 moderate weight db snatches and 21 box jumps, then 15 and 9 of each. For the box jumps if you need a swap, hop onto a plate, but we are prioritizing the two foot take off.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Puppy Pose – https://www.youtube.com/watch?v=tvExHl0ivQU&feature=youtu.be x 1-2 min