Upper Body
“Cumulative Sets”
Pullover
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Incline Press
“Cumulative Sets”
Seated Row
“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 adding a rep until failure to complete prescribed reps.
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Sleds
8 rounds for load: (constant load)
40yd Sled Push
(rest 1:00 between rounds)
4 rounds:
80yd Backwards Drag 90/45
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×2
Clean + Jerk
70% 2+2
75% 1+1
80% 2(1+1)
85% 1+1
90% 2(1+1)
Front Squat
70% 2×2
80% 2×2
70% 2×2
“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams
