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 2 min (only do this once)
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10 (pause on each)
Set 1 – Pullups
Pull ups – https://www.youtube.com/watch?v=gc4wU3U6cp8
Week 1, complete 3×3 with as little assistance as possible. We are taking a dead stop/ dead-hang in the bottom of every rep before initiating for :03 full seconds. Arms should be fully locked out in the bottom before starting the pull.
Superset 2 – Three Times
Overhand BB Rows – https://www.youtube.com/watch?v=BcBJ5zueMjY Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 8
OR two arm overhand DB rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 8 each
Week 1, feel out new movements. RPE ~7.
Superset 3 – Three Times
OR banded seated wide grip row x 8
DB reverse curls x 10
Week 1, add pause by chest on each row rep and slow extension; RPE ~7.
Superset 4 – Three Times
Single arm lat pushdown x 8 each
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 10
OR RB Hammer curls x 10
Conditioning –
AMRAP5
5 hang DB snatches, each arm
5 lunges of choice each leg
Hang DB snatch – https://www.youtube.com/watch?v=NnJYr6HSDz0
In 5 min, complete as many reps as possible of 5 db snatches, into 5 lunges of choice each leg, then switch sides. So if you snatch 5 times on your right arm, after the 5th, keep that db in your right hand (any placement), then complete 5 lunges on your right leg and 5 on your left leg, then 5 db snatches left arm, then 5 lunges with your left leg, then 5 with your right leg. Do any kind of lunge you want. Keep the weight lighter.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seal Pose – https://www.youtube.com/watch?v=d74VIbGZ7fA x 2 min