UPPER BODY
For load:
Single-Arm Front Pulldown 10-8-6
(alternate sets with a partner)
For load:
Incline Press 12-10-8-6
(alternate sets with a partner)
For load:
Single-Arm Row 10-8-6
(alternate sets with a partner)
For load:
Chest Press 12-10-8-6
(alternate sets with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
15-12-10-8
Triceps Extension
Biceps Curl
(alternate sets with a partner)
________________________________
SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_______________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
80% 3×2
Push Press
75% 1×3
80% 1×3
85% 3×2
Single-Arm Row
12(L) 10(M) 8(H)
Single-Arm Front Pulldown
12(L) 10(M) 8(H)
Reverse Hyper
2×20 (M)
_____________________________
POWERBUILDING
Cycle 5/Week 3
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM
Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×5
Weighted Dip
5(0) 5(L) 5(M)
Alternating Side & Front Raise
3×8 (M) (each way)
Triceps Pushdown
4×8 (M)
“The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.”
~Jack London
