Holiday Hours
9:00a-12:00p
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Upper Body
Chest Press 8×8 (M)
(rest :30 between sets)
Front Pulldown 8×8 (M)
(rest :30 between sets)
Shoulder Press 8×8 (M)
(rest :30 between sets)
Seated Row 8×8 (M)
(rest :30 between sets)
Seated Dip 8×8 (M)
(rest :30 between sets)
Upright Row 8×8 (M)
(rest :30 between sets)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
2 rounds:
80yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
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Weightlifting
At a constant load:
Every 1:00 for 10:00
1 Snatch at 80%
(decrease load by 5% if you miss)
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
Tempo Front Squat (:04 ecc)
80% 4×2
Weighted Plank Hold 3x :20
(add weight as able)
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Cycle 4 / Deload Week
Twisting Bent Dumbbell Row
8(L) 3×8(M)
Front Pulldown
8(L) 3×8(M)
Seated Row
8(L) 3×8(M)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 3×3
3 rounds:
12 Face Pull
12 Rear Delt Fly
(alternate rounds with a partner)
Back Extension
3×10 (0)
“It is not living that matters, but living rightly.”
~Socrates
