Thursday 3.9.2023
*Coach’s Notes: “Accessory Work”
On Upper Body days, you’ll often see that we throw in some smaller, single joint movements that must be performed at lower weights than any of the other, more functional lifts that we generally do. While this is commonly referred to as “accessory work,” we like to think of it as “structural balance,” or maybe “functional hypertrophy.”
Indeed, if we ONLY work on the big, compound movements, we may find that some of our smaller, supporting musculature don’t get as strong as they would if we addressed them directly. On the other hand, we don’t want to ONLY work on individual muscles or joints in isolation, as this isn’t how the body actually moves. So, we hedge our bets by focusing on the bigger picture, but touching on these smaller movements regularly.
For the upper body, it’s also true that we may need a bit volume (meaning more overall reps) to build muscle when compared with our lower body. Plus, upper body training is less taxing overall than full body or lower body training, so we don’t have to worry as much about overall recovery when we do some extra sets of bicep, tricep, or delt work.
One note on the Dumbbell Lateral Raise: keep the elbows slightly bent here, and the dumbbells just slightly in front of you (as opposed to directly out to the sides). This is a more natural action for the shoulder, and will strengthen your internally rotated position.
“FITNESS” & “PERFORMANCE”
A. Every 2 minutes, for 14 minutes (7 sets):
Push Press x 2 reps
Build in load to today's heavy double
-OR-
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Left Arm Standing Single Arm Dumbbell Press x 8-10 reps @ 30X0
Minute 2 — Right Arm Standing Single Arm Dumbbell Press x 8-10 reps @ 30X0
Minute 3 — Reverse Snow Angels 10-12 reps @ 2020
Minute 4 — Banded Face Pulls x 12-15 reps @ 10X1
B. Two or three sets of:
Crush Grip Dumbbell Skull Crusher x 12-15 reps @ 20X0
Rest 20 seconds
Dumbbell Lateral Raise x 12-15 reps @ 20X0
Rest 60-90 seconds
C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
4/3 Strict Pull-ups (or 6 Ring Rows)
12 V-Ups (or Tuck-Ups)
90-ft Dual Kettlebell Front Rack Carry
*Strict Pull-ups can be substituted with 1 Rope Climb, or 1-3 Bar or Ring MUs for those that want to work these
“ENDURANCE (AKA SWEAT SESH)”
Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski
*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).
