General Warm Up

10 Min cardiovascular work @ moderate pace

Then:

2×5 PVC pipe pass through

Then:

2 x 30/30 Strict Press with Over Head Hold

take two 5 lb. dumbbells and set a timer for 30 seconds work and 30 seconds rest for 4 rounds

Then during the first 30 seconds, strict press the 5 lb dumbbells over head.  This is not a race, so take your time and make sure you are getting full range of motion.  during the second 30 seconds hold both dumbbells over head.  make sure palms are facing forward.  elbows need to be locked out.

Then repeat.

You should complete 2 rounds of the press and 2 rounds of the hold before you rest. For the rest, take 60 seconds.

Do this 3 times

Then:

Work up to 2 sets at 3 rep @ 75% 1 RM

Then:

Take a down set

3 sets of 6 reps @ 65% 1RM

Then:

(optional for strength athletes)

heavy lock outs

You can do this one of two ways.  Load a bar in a safety rack, it should be high enough that you only need to lift the bar a few inches.  Then hold the weight for 15-20 seconds.

you can also have someone un-rack for you and you just hold the weight for 15-20 seconds.

Weight should be 205-255 lbs

Then:

10 Skull Crusher

+

10 Seated cable Lat Pull

+

10 Crock Row

Weight should be as heavy as it can be for 10 reps.  You should be almost failing on that 10th rep.

4 rounds

Rest as needed

Then:

20/20 Single arm dumbbell bench press

3 sets

Beginner use 15 lbs dumbbell

Intermediate use 25 lb dumbbell

Advanced use 35 lb dumbbell

Then:

20/20 Single arm KB Low bent over row. This just means to pull the KB into your hip to get your lower lat.

3 sets

Then:

Cool Down 10 min cardio