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:
3×2 @ 92-95% of 1RM
Dialed in, focused pulls. Minimal grind. Bar speed should stay solid. Rest 3+ 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 12
Wide grip lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo x 12
Week 5, let’s remove all tempo and pauses and complete 12 reps of each. RPE~8-9.
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
Week 5, let’s remove all tempo and pauses and complete 12 reps of each. RPE~8-9.
Circuit 3 – Three Times
Hammer 21’s – https://www.youtube.com/watch?v=OwbGENVNlPI x 21’s
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 12
High plank with a band – https://www.youtube.com/watch?v=IgQDJZrBPtk x :10
High plank walkout with a band – https://www.youtube.com/watch?v=c8dQmDhzauE x 5 each leading
High plank with a band – https://www.youtube.com/watch?v=IgQDJZrBPtk x :10
Week 5, let’s remove all tempo and pauses. RPE~8.
Conditioing –
AMRAP8
10 flutter kicks each leg
10 DB hang snatches, alternating
In 8 minutes, as many rounds as possible of 10 flutter kicks each leg then 10 hang DB snatches with a moderate weight, alternating for five each arm.
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ
Snatch with DB (Hang) – https://www.youtube.com/watch?v=NnJYr6HSDz0
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