UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Pullover
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
(rest :10)
Set 2: 9 Reps
(rest :09)
Set 3: 8 Reps
(rest :08)
Continue to 1 rep….
___________________________________
SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
__________________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Clean + Jerk
70% 2(2+2)
75% 2+2
80% 2(2+2)
Pause Squat (:02 in bottom)
70% 1×2
75% 1×2
80% 2×2
“The highest possible stage in moral culture is when we recognize that we ought to control our thoughts.”
~Charles Darwin
