Upper Body
“Drop Set”
Chest Press
“Drop Set”
Supinated Cable Pulldown
“Drop Set”
Shoulder Press
“Drop Set”
Cable Seated Row
“Drop Set”
Seated Dip
“Drop Set”
Upright Row
Band Pull Apart 3×25
“Drop Sets”
-Select a weight that allows 12-15 reps, fresh.
Set 1: AMRAP
(No rest)
Set 2: Decrease weight by 20%. AMRAP
(No rest)
Set 3: Decrease weight by another 20%. AMRAP
(No rest)
Set 4: Decrease weight by another 20%. AMRAP
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Sleds
4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)
4 rounds:
80yd Sled PULL Shuttle 135/90
(alternate shuttles with a partner)
4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)
___________________________________
Weightlifting
Snatch
3 waves:
65% 1×2
70% 1×2
75% 1×2
CleanJerk (no pause into jerk)
2 waves:
60% 1×2
65% 1×2
70% 1×2
1.5 Front Squat
70% 3×3
“Progress is a nice word. But change is its motivator. And change has its enemies.”
~Robert Kennedy
