Upper Body
For load: (constant load)
Chest Press 3×20
(alternate sets with a partner)
For load: (constant load)
Front Pulldown 3×20
(alternate sets with a partner)
For load: (constant load)
Seated Dip 3×20
(alternate sets with a partner)
For load: (constant load)
Seated Row 3×20
(alternate sets with a partner)
For load: (constant load)
Triceps Extension 3×20
(alternate sets with a partner)
For load: (constant load)
Biceps Curl 3×20
(alternate sets with a partner)
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Sleds
8 rounds:
40yd Sled Pull 135/90
40yd Backwards Sled Drag 135/90
(alternate rounds with a partner)
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Weightlifting
Power Snatch
70% 2×3
80% 3×2
BTN Push Press (behind the neck)
80% 4×3
Supinated Pulldown 10-8-6-15
Single-Arm Seated Row 10-8-6-15
10-12-14-16
Face Pull
Rear Delt Fly
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Strength & Hypertrophy
Cycle 2/Week 2
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
58% 1×8
*percentage of bench press 1RM
Dumbbell Shoulder Press 8-8-8-8
(leave room to increase weight next week)
Weighted Dip 8-8-8-8
(leave room to increase weight next week)
Upright Row 8-8-8
(leave room to increase weight next week)
Incline Skull Crusher 8-8-8-8
(leave room to increase weight next week)
Alt-Arm Side and Front Raise 3×8 (each way)
(leave room to increase weight next week)
Triceps Pushdown 4×12
(leave room to increase weight next week)
“This world of ours… must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect.”
~Dwight D. Eisenhower
