Upper Body
10-12-14-16 (decreasing load)
Chest Press
Seated Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Shoulder Press
Upright Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Seated Dip
Front Pulldown
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
_____________________________________
Sleds
5 rounds:
40yd Backward Drag 115/70
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 70/45
(alternate with a partner)
___________________________________
Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
CleanJerk
3 waves:
70% 1×1
75% 1×1
80% 1×1
1.5 Front Squat
80% 3×3
Weighted Plank Hold 3x :30
(add weight as able)
“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.”
~Thomas Carlyle
