Upper Body
“Cumulative Sets”
Pullover
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Incline Press
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Biceps Curl
“Cumulative Sets”
Triceps Extension
*Cumulative Sets
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complete prescribed reps.
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Sleds
5 rounds:
10yd Sled Push 225/180
20yd Shuttle Run
10yd Sled Push
(alternate rounds with a partner)
4 rounds:
20yd Sled Push 180/135
40yd Shuttle Run
20yd Sled Push
(alternate rounds with a partner)
3 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
2 rounds:
40yd Sled Push 90/45
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 1×2
90% 3×1
Clean + Jerk
70% 2+2
75% 1+1
80% 2+1, 1+2
85% 1+1
90% 1+1
Front Squat
75% 2×2
85% 2×2
75% 2×2
Side Plank Hold 4x :10 (each side)
(add weight as ready)
“Flattery is all right so long as you don’t inhale.”
~Adlai Stevenson I
