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 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Single arm band OH press – https://www.youtube.com/watch?v=splEnKPSvyk x 5 each
Set 1- Z-press
Week 3, complete 5×5 at same weight as week 1. Rest ~2 min between sets. RPE ~9. Use a barbell if you have access, otherwise, db’s.
Z-Press with Barbell – https://www.youtube.com/watch?v=nKSTSWIv0ZI
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo
Superset 2 – Three Times
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw x 12
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 12
Week 3, reps increase but weight stays the same on chest press; use the same weight as last week on triceps, but add a pause in the bottom of each rep.
Circuit 3 – Three Times
Alternating up OH Press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 12 each
Thumb facing rear delt fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12
Week 3, reps increase but weight stays the same on OH press; use the same weight as last week on flys, but add a pause at the top of each rep.
Finisher –
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
OR Push up variations – https://www.youtube.com/watch?v=lG-bpzXlH9w
Week 3, you will do 8 push ups and 8 walking planks each arm, for three sets. The goal is to complete this with minimal or no rest, while always tapping your chest to the floor on each push up. So move to your knees for both movements as soon as you need to.
Conditioning –
3RFT –
6 inch worms
12 skate hops
12 reverse crunches
Three rounds for time of 6 inch worms (come to high plank then back to stand for each rep), 12 total skate hops and 12 reverse crunches.
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Reverse Crunches – https://www.youtube.com/watch?v=Vde9d7HRsf0
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x 1 min each way