UPPER BODY
Chest Press
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(H)
Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
12-10-8-6
Biceps Curl
Triceps Extension
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SLEDS
AMRAP 4:00
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
(rest 2:00)
AMRAP 5:00
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
(rest 3:00)
AMRAP 6:00
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
75% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Bent Dumbbell Row
10(L) 8(M) 6(MH) 4(H)
3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a parther)
Weighted Plank Hold
3x :30 (H)
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POWERBUILDING
Cycle 2/Week 2
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
55% 1×1
60% 1×8
*based on bench press 1rm
Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×1
65% 1×8
Weighted Dip
8(0) 8(L) 8(M) 8(H)
3 rounds:
8 Tempo Front Raise (:04 etc) (M)
8 Tempo Upright Row (:04 etc) (M)
(alternate rounds with a partner)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Triceps Extension (you pick)
3×10 (M)
Leg Lever
2 sets (pick reps)
“Everything is theoretically impossible, until it is done.”
~Robert A. Heinlein
