UPPER Body
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Upright Row
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
————————————–
SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
————————————-
WEIGHTLIFTING
Deload
Machine Squat
8(L) 2×8 (M)
Hip Thrust
3×15 (M)
3 rounds:
12 Hamstring Curl (M)
12 Steps Walking Lunge (each leg) (M)
(alternate rounds with a partner)
3 rounds:
12 Back Extesnion (0)
:30 Plank Hold (0)
(alternate rounds with a partner)
—————————————–
POWERBUILDING
Cycle 1/Week 4 (Deload)
Floor Press (dynamic)
60% 5×5
(based on bench press 1rm)
Seated Barbell Shoulder Press
3×8 (M)
Dip
3×8 (0)
Lateral Raise
3×12 (M)
Overhead Triceps Extension
3×12 (M)
“The works must be conceived with fire in the soul but executed with clinical coolness.”
~Joan Miro
~Joan Miro
