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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Bottoms up Chest Press with KB’s – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 10
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Primary Lift – Close Grip Bench Press
Warm-Up Sets:
1×8 @ RPE 4 (~30-40% of 1RM)
1×5 @ RPE 5 (~50%)
1×3 @ RPE 6 (~65%)
1×2 @ RPE 7 (~75%)
1×1 @ RPE 8 (~85%)
Working Sets:
4×2 @ 85% of 1RM
Focus on tight setup and pulling with intent. Rest 2.5–3.5 min between sets.
Bench press, close grip – https://www.youtube.com/shorts/0nQA8gcPAoM
Single Arm Dumbbell Chest Press – https://www.youtube.com/watch?v=LajATqFnZTk
If you are doing this with DB’s, use a tempo of :03 descent, a :03 full stop at the bottom and a :03 ascent. Perform on weaker arm first so your stronger arm cannot surpass the weight of the weaker side. Follow the warm up RPE’s always using this tempo. If you cannot get precise with the %, follow RPE. Or let’s say your 1RM was using 35# db’s, so 80% would be 28#, do two sets with 25’s then two sets with 30’s on the working sets.
Superset 1 – Three Times
Overhead Press with DB/KB – https://www.youtube.com/watch?v=JywSnYVoq4Y x 8
Wide grip lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo 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 2 – Three Times
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 10
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4 x 10
If there is no access to an incline bench, perform the rows in a split stance position. Week 3, reps decrease, but we are going to add a :03 ascent and descent to every rep. RPE ~8.
Circuit 3 – Three Times
Hammer 21’s – https://www.youtube.com/watch?v=OwbGENVNlPI x 12’s*
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 10
High plank with a band – https://www.youtube.com/watch?v=IgQDJZrBPtk x :15
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :15 each leg lifted
*Week 3, curls increase to “15’s” or 5/5/5 so try to maintain weight despite extra reps. On triceps, reps decrease but you are going to add a :03 descent to every rep – try to maintain weight from last week.
Conditioning –
3RFT –
20 mountain climbers each leg
10 russian twists each way
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA
Mountain Climbers – https://www.youtube.com/watch?v=m-5azsg85xg
Three rounds for time of 20 mountain climbers each leg and 10 Russian twists each way
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