Upper Body
4 rounds:
No rest between exercises:
6 Chest Press
10 Wide Chest
(alternate rounds with a partner)
4 rounds:
No rest between exercises:
6 Seated Row
10 Cable Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
6 Tempo Seated Dip (:04 ecc)
10 Flex Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
6 Tempo Supinated Pulldown (:04 ecc)
10 Preacher Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
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Sleds
10 rounds for load:
30yd Sled Push
30yd Farmers Walk 70/53
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Pause Power Snatch (:02 in catch) 2-2-2-2-2
(make consistent increases)
Push Press
70% 1×3
75% 1×3
80% 3×2
Increase weight on last set from last week.
RDL 5-5-5-5
(make consistent increases)
Increase weight on last set from last week.
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
Increase weight on last set from last week.
Dumbbell Lateral Raise 15-12-10-8
(make consistent increases)
“Unless we remember we cannot understand.”
~E. M. Forster
