UPPERBODY
“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
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep
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SLEDS
8 rounds for load: (constant load)
40yd Sled Push
(rest 1:00 between rounds)
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WEIGHTLIFTING
Snatch
Build to 1RM
Clean & Jerk
Build to 1RM
“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.”
~William Jennings Bryan
