Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Upright Row
8-12 Seated Dip
(alternate rounds with a partner)
10-15-20 (decreasing load)
Biceps Curl
Triceps Extension
Gripper
(alternate rounds with a partner)
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Weightlifting
Snatch Pull + Snatch + Drop Snatch
Build to a heavy set of 2+2+2
Clean + Front Squat + Jerk
Build to a heavy set of 2+2+2
Pause Squat (:02 in bottom)
Build to a heavy set of 5
Single-Leg Hamstring Curl 10-10-10
(make consistent increases)
“Do noble things, not dream them all day long.”
~Charles Kingsley
