First Contact 0.01 Strength Endurance (upper)
Upper Body/Push focused. Introduction to movements, flows, and techniques.
Warmup/PreFatigue
Upper Body Dumbbell Complex/ 4 Rounds.
5 Push-ups + 5 Bent Over Rows + 5 Cleans/Curls + 5 Presses
We’re using this piece as a way to familiarize you with movement patterns so the emphasis is on the quality of movement not necessarily weight. Start with light DBs, 2.5kg/5lbs, just to understand the movements then we can add weight afterward. Rest is also important, at least 1 minute between rounds
Mobility
3x5 Shoulder CARs on each arm
The mobility between two people rarely looks the same, especially for someone with early exposure to this style of mobility. Use this as an assessment to your current capabilities/benchmark. Some things to note when doing shoulder CARs, people tend to shrug their shoulders and/or twist their torso with the shoulder as they go through this motion. Doing so defeats the purpose of isolating the joint. If you can, utilize the mirror to help mitigate tension building in your traps and to help keep your torso squared in front of you.
Work
4 Sets of 10 DB Bench Press with a Piston Hold, on each arm.
This is a “fun” twist on standard DB Bench Pressing. For this, you will have a “working” and “non-working” arm. Your “working” arm will do 10 Bench Presses while your “non-working” arm is locked out above you, holding the other DB. After your 10th rep on the first side, bring both DBs down, rest 30 seconds, then repeat on the other side/switching roles of your arms. After your 10th rep on your other side, bring both DBs down and place them on the ground then rest for 2-3 minutes. Again, rest is crucial here to get right so don’t rush it. Take a moment before the 4 sets to gauge what weight will feel appropriate for you.
Finisher
3 Rounds
As Many Unbroken Push-ups as you can
As it probably felt the other day with your legs, the finisher should send a nail-in-the-coffin type feeling, this time we’re targeting shoulders, chest, and arms. Grab a fairly light set of DBs, 2.5-4.5 kgs/5-10lbs is plenty. The front raises and lateral raises will be done without setting the DBs down in between the movements so 30 straight reps. The feeling should be a build-up of acidity in the shoulders. Then set up a band on a pull bar, or something of that nature, and complete 20 Tricep extensions. Just as mentioned the other day, the banded movement should be slow and controlled, keeping constant tension in the band. And finally, complete as many push-ups as you can. The number of reps is irrelevant, what we’re looking for here is a sensation, it should feel damn near impossible to hold yourself after the last rep of the push-up.
