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:
3×3 @ 88-90% of 1RM
Be aggressive off the floor, lockout with control. Rest 3–4 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 88% would be 30#. Go with that vs 90% which is 31.5#.
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 4, we are going to keep the :03 ascent and descent to every rep. Reps go back to 10 this week. The goal is to maintain your weight from last week. RPE ~9.
Superset 2 – Three Times
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 12
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4 x 12
If there is no access to an incline bench, perform the rows in a split stance position. Week 4, we are going to keep the :03 ascent and descent to every rep. Reps go back to 10 this week. The goal is to maintain your weight from last week. RPE ~9.
Circuit 3 – Three Times
Hammer 21’s – https://www.youtube.com/watch?v=OwbGENVNlPI x 18’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 :20
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :15 each leg lifted
*Week 3, curls increase to “18’s” or 6/6/6 so try to maintain weight despite extra reps. On triceps, reps increase and you are going to maintain a :03 descent to every rep – try to maintain weight from last week. RPE ~9.
Conditioning –
3RFT –
100 medball toe taps
20 KBS
Three rounds for time of 100 total toe taps and 20 light KB swings.
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
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