Upper Body
3 rounds:
No rest between exercises.
12 Front Pulldown
8 Tempo Chest Press (:04 ecc)
12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Shoulder Press
8 Tempo Seated Row (:04 ecc)
12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Lateral Raise
8 Tempo Plate Front Raise (:04 ecc)
12 Rear Delt Fly
(alternate rounds with a partner)
10-9-8-7-6-5-4-3-2-1 (constant load)
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
_____________________________________
Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 2+1+2
Clean + Front Squat + Jerk
Build to a heavy set of 2+1+2
Pause Squat (:02 in bottom)
Build to a heavy set of 3
Single-Leg Hamstring Curl 12-10-8
(make consistent increases)
“Many men owe the grandeur of their lives to their tremendous difficulties.”
~Charles Spurgeon
