Upper Body
Flex Leverage Chest Press 12-10-8-6
Flex Leverage Seated Row 12-10-8-6
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable Front Pulldown
8-12 Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)
Cable Triceps Pushdown 4×20
________________________________
Weightlifting
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
Clean + Jerk
Build to a heavy set of 2+2
Pause Squat
80% 3×2
3 rounds:
:15 Banded Sorinson Hold
:45 Rest
“Adversity tests us from time to time and it is inevitable that this testing continues during life.”
~Walter Annenberg
