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:
Chest Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Nebula Low Row 8-8-8
(alternate sets with a partner)
For load:
Triceps Pushdown 15-12-10-8
(alternate sets with a partner)
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Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of: 1+1+1
Clean + Front Squat + Jerk
Build to a heavy set of: 1+1+1
Front Squat
Build to a heavy set of: 3
Weighted Plank Hold 4x :15
“Few people have the imagination for reality.”
~Johann Wolfgang von Goethe
