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 ~:90)
1×1 @ RPE 8 (~85%; rest ~:90+)
3×3 @ 88-90% of 3RM (rest 3-4 min between sets)
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 – Three Times
Single arm DB Chest Press – https://www.youtube.com/watch?v=LajATqFnZTk x 8-10 each
Underhand BB Row – https://www.youtube.com/watch?v=BcBJ5zueMjY x 8-10
OR Underhand DB Row – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Week 4, reps decrease in order to attempt to use the same weight as last week, or increase IF possible, while use a :03 ascent and descent on each movement.
Superset 2 – Three Times
Lat Pushdowns – https://www.youtube.com/watch?v=CN3H2dRDu3g x 8-10
Rear delt flyes (palms facing) – https://www.youtube.com/watch?v=MMrNAzy541k x 10
Week 4, reps decrease in order to attempt to use the same weight as last week, or increase IF possible, while use a :03 ascent and descent on each movement.
Circuit 3 – Three Times
DB JM Press – https://www.youtube.com/watch?v=H5urZ6-t8R0 x 10
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 10 each
Walking plank on bench – https://www.youtube.com/watch?v=WNmFz3be3aY x 10 each leading
Week 4, reps decrease in order to attempt to use the same weight as last week, or increase IF possible, while use a :03 ascent and descent on the presses and curls. Your last week of walking planks on the bench.
Conditioning –
4RFT –
50 jump rope revolutions
5 each leg, alternating forward lunges
Forward Lunges (Two DB/KB; by shoulders) –
Five rounds for time of 50 jump ropes then 5 alternating forward lunges with DB’s by shoulders. Use DB’s that feel heavy as it’s just 5 each leg.
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