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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Overhead Press (two arms) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 10, pause at top for :02 on each
Set 1 – Three Times
Overhead Press w/ Barbell – https://www.youtube.com/watch?v=7DwGgMn3GIw x 6-8
OR Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc
Week 1, you found a heavy set of 8. This week you are going to increase your weight from last week’s 3×10 @ 80-ish%. You are aiming to get 8 reps on each set, but 6 reps will be fine IF you have increased your weight. Rest as needed. RPE ~ 9.
Superset 2 – Three Times
Floor Press with Dumbbells (wide grip) – https://www.youtube.com/watch?v=N_yIRblYbmc x 8
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 8
Week 3, reps decrease, but we are going to add a :03 ascent and descent to every rep. RPE ~8.Possibly increase weight or try to maintain.
Superset 3 – Three Times
Single arm overhand bent over row – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 8 each
Bicep Curls w/ Barbell – https://www.youtube.com/watch?v=MZYZij7-xk8 x 8
OR DB Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E
Week 3, reps decrease, but we are going to add a :03 ascent and descent to every rep. RPE ~8.Possibly increase weight or try to maintain.
Circuit 4 – Three Times
Front Raises – https://www.youtube.com/watch?v=dgm0DERQ-m0 x 10
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 10
Palm facing Rear Delt Fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10 ea
Week 3, reps decrease, but we are going to add a :03 ascent and descent to every rep. RPE ~8. Possibly increase weight or try to maintain.
Conditioning –
AMRAP9
3..6..9..
Deadlifts
Burpee box jumps
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Burpee box jumps – https://www.youtube.com/watch?v=CYBtEFnGOFM
In 9 minutes complete as many rounds/ reps as possible of an ascending ladder of deadlifts and burpee box jumps. You will start with 3 each, then 6 each, etc. Your deadlift weight should be fairly light, but once you get into higher rounds like 12+ you may have to break into two sets. For the burpees, these are two foot take off to the box jump. You may jump or step back/ up on the burpee but the jump is two feet, though you may step down. You can sub burpee broad jumps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s/ Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min hold each