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..
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min up and down
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :30 up and down
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Set 1 – Three Times
Week 1, complete 3×5 negative pull-ups with as little assistance as possible.
Each negative descent should take 3 FULL Mississippi’s, so if you can do that without any assistance and jumping or stepping up and no assistance, go for it. Rest 1-2 min between each set, allowing rest to be prioritized over poor integrity or having to use more assistance. Try using the same amount of assistance as last week.
Superset 2 – Three Times
Neutral Grip DB Floor Press – https://www.youtube.com/watch?v=N_yIRblYbmc x 8
Single Arm Row on Bench – https://www.youtube.com/watch?v=s5ZfU6KpcQE x 8 each
Week 3, reps decrease to 8 but add a pause in the bottom of each press and top of each row. Try to maintain weight from last week despite pause. RPE ~8.
Superset 3 – Three Times
Single arm Z-press – https://www.youtube.com/watch?v=94vJhCceyoI x 12 each
Two arm underhand rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 12
Week 3, maintain weight on presses despite additional weight. Pause at the top of each row but maintain weight despite the pause. RPE ~9.
Circuit 4 – Three Times
Hammer 21’s – https://www.youtube.com/watch?v=OwbGENVNlPI
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 8
Two arm upright rows – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 8
Week 3, last time seeing the hammer 21’s. Can you go up for even one set? Add a pause in the bottom of each skull crusher and top of each row. Reps decrease on those so you can maintain weight despite pause. RPE ~8-9. Perform SB skull crushers if no incline bench.
Conditioning –
:40 on/ :20 off push up prone rows to side planks x 6 rounds
Prone Row/ Push Up Prone Row/ Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k
For :40 complete as many push up prone row to side planks as possible, rest :20 for six rounds. Push up, row to side plank then row to other side = 1 rep. Your score is your total reps. Use lighter weighs.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Chest/Shoulder Stretches – https://www.youtube.com/watch?v=WNUiEMJsWrQ x 1 min each
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