UPPER BODY
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
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SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
_____________________________
WEIGHTLIFTING
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
12(L) 10(M) 8(H)
Biceps Curl
12(L) 10(M) 8(H)
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POWERBUILDING
Cycle 2/Week 1
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×5
(based on bench press 1rm)
Upright Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*follow each set with 10 EZ Bar Biceps Curl (M).
(increase weight of final set weekly)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
2 rounds:
10 EZ Bar Front Raise (supinated) (M)
10 EZ Bar Overhead Press (supinated) (M)
(alternate rounds with a partner)
Machine Biceps Curl
15(L) 12(M) 10(MH)
“Genius is the ability to renew one’s emotions in daily experience.”
~Paul Cezanne
