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..
Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 3 each way, each position
Forward facing band slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Bottoms up hold – https://www.youtube.com/watch?v=AUJhWhCoPzo x :10 with elbows bent + :10 with arms overhead
Primary Lift – Barbell Push Press
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
1 @ RPE 9
Working Sets:
4–5 x 1 @ 90–93%
3 x 2 @ 70% (FAST, crisp reps)
Primary Lift – Dual DB Push Press
Dual DB Push Press –https://www.youtube.com/watch?v=I31sEAdrW6Y
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
1 @ RPE 9
Working Sets:
4 x 4 @ 85–88%
3 x 6 @ 70% (explosive intent)
Superset 1 – Three Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 10 each
Alternating up DB/KB bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 12 each
Week 3, pause at the top of each row using the same weight as last week.
Superset 2 – Three Times
Wide grip floor press – https://www.youtube.com/watch?v=N_yIRblYbmc x 12
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 12
Week 3, lower each chest press on a 3 second count using the same weight as last week.
Circuit 3 – Three Times
Thumbs facing rear delt flys – https://www.youtube.com/watch?v=MMrNAzy541k x 12
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 12
Tricep Kick Backs – https://www.youtube.com/watch?v=dYU7HmcBXXM x 12
Week 3, add a pause to the top of each fly and a :03 extension on the way out of each kickback.
Conditioning –
AMRAP6
6 reverse lunges each leg
12 deadlifts
18 mountain climbers
Reverse Lunges (Two DB/KB; by sides) – https://www.youtube.com/watch?v=QTdFikof4c8
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Mountain climbers – https://www.youtube.com/watch?v=m-5azsg85xg
In 6 minutes, complete as many rounds/ reps as possible of 6 reverse lunges each leg with two moderate db’s by your sides, straight into 12 db deadlifts with the same weight and 18 (total) mountain climbers. Move quickly.
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