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%; rest ~:90+)
3×2 @ 92-95% of 3RM (heavy, but crisp—no grinding; rest 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 12 each
Underhand BB Row – https://www.youtube.com/watch?v=BcBJ5zueMjY x 12
OR Underhand DB Row – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Week 5, remove all pauses and tempos and increase reps. RPE ~ 8-9.
Superset 2 – Three Times
Lat Pushdowns – https://www.youtube.com/watch?v=CN3H2dRDu3g x 12
Rear delt flyes (palms facing) – https://www.youtube.com/watch?v=MMrNAzy541k x 12
Week 5, remove all pauses and tempos and increase reps. RPE ~ 8-9.
Circuit 3 – Three Times
DB JM Press – https://www.youtube.com/watch?v=H5urZ6-t8R0 x 12
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 12 each
High Plank Leg raises – https://www.youtube.com/watch?v=SXbTUu3gYSo x 10 each + :10 hold at the end
Week 5, remove all pauses and tempos and increase reps. RPE ~ 8-9.
Conditioning –
For Time –
9 lunge and throw, each side
15 inch worm to hand release push ups
21 reverse burpees
Lunge and Throw – https://www.youtube.com/watch?v=LzsBaBI8CRY
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
For time, complete 9 lunge to throw on each side with lighter to moderate weights. You should not need to stop, but your arms should get fatigued. Then 15 inch worms with a hand release push up. Stand between each rep. Then 21 reverse burpees.
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