Upper Body
9-12-15 (decreasing load)
Chest Press
Seated Row
(alternate rounds with a partner)
9-12-15 (decreasing load)
Incline Press
Front Pulldown
(alternate rounds with a partner)
9-12-15 (decreasing load)
Seated Dip
Upright Row
(alternate rounds with a partner)
9-12-15 (decreasing load)
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
9-12-15 (decreasing load)
Triceps Extension
Biceps Curl
(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 12-12-12
(make consistent increases)
“This is one of those cases in which the imagination is baffled by the facts.”
~Adam Smith
