Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 8-8-8-8
(make consistent increases)
For load:
Front Pulldown 8-8-8-8
(make consistent increases)
For load:
1.5 Weighted Dip 5-5-5-5
(make consistent increases)
Rest only long enough to change weight.
Seated Row 6-6-6-6-6-6
(decrease load by 10% each set)
2 rounds:
Close Grip Bench Press 4×4
~followed by~
21’s Triceps
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Sleds(6p)
3 person relay:
10x10yd Sled Push 135/90
(400m recovery run)
3 person relay:
10x10yd Sled Push 180/135
(400m recovery run)
3 person relay:
10x10yd Sled Push 225/180
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FitEssentials
For load:
Cycle through 3 rounds:
5-8 Supinated Barbell Row (:02 against chest)
30m Single arm OH Carry
5-8 DB Side Plank Rotation (ea. arm)
(rest 1:30 b/w rounds)
3 rounds for reps + cals:
1:30 DB Man Makers
1:00 Lateral Box Step-over
1:00 Row
1:30 Rest
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Weightlifting
Hang Snatch (BK) + Snatch
70% 4(1+1)
Hang Clean (BK) + Clean
70% 4(1+1)
“A thousand words will not leave so deep an impression as one deed.”
~Henrik Ibsen
~Henrik Ibsen
