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..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each
Bottoms up presses – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 5 presses +:10 hold at top
Set 1-
SA DB Push Press – https://www.youtube.com/watch?v=I31sEAdrW6Y
3×5 each; start on weaker side; pause in the bottom (NOT touch and go – think more along the lines of five singles) @ RPE 8 (hard but nowhere near failure); rest as needed.
Superset 2 – Three Times
Seated shoulder press – https://www.youtube.com/watch?v=zSsEercOpNI x 8
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 8 each
RPE ~7 while finding new weights on movements this week.
Circuit 3 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 8
Rear Delt flyes on Incline Bench – https://www.youtube.com/watch?v=AEzfBZB9Hqs x 10
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 12
This is a volume circuit. The reps are going to get higher and weight will stay lower. Don’t rush, but we’re not taking rest. If you do not have an incline bench perform chest flys and skull crushers on ball or fly bench and RDF’s, bent over.
Superset 4 – TWO Times
Single db front raise – https://www.youtube.com/watch?v=dgm0DERQ-m0
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68
Week 1, :15 up and down with ONE db held between your hands on the front raises, into a :10 static hold up with that db; then a :20 reverse table hold. Rest 1 min and repeat.
Conditioning –
For time –
5-4-3-2-1 each
single arm thrusters, each arm
sumo deadlifts
single arm thrusters – https://www.youtube.com/watch?v=jjoMvt4nxE0
Sumo deadlift – https://www.youtube.com/watch?v=M0bLNtiVHJc
For time, complete 5 moderate weight single arm db thrusters on each arm, then 5 sumo deadlifts, but just holding the one db between both hands. Then 4 of everything, 3/2/1.
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 ea