Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)
For load:
Incline Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)
For load:
Decline Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Biceps Curl 8-8-8
(alternate sets with a partner)
For load:
Single-Arm Triceps Extension 8-8-8
(alternate sets with a partner)
_____________________________________
Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+2+1
Clean + Front Squat + Jerk
Build to a heavy set of 1+2+1
Pause Squat (:02 in bottom)
Build to a heavy set of 3
Single-Leg Hamstring Curl 12-10-8
(make consistent increases)
“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck
