UPPER BODY
3 rounds:
No rest between exercises.
10 Machine Shoulder Press
10 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Lat Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Chest Press
10 Seated Row
(alterante rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
High Hang Snatch 4×3
(movement is the priority)
Dumbbell Incline Press
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
Overhead Triceps Extension
10(L) 8(M) 6(H) 15(MH)
Weighted Plank Hold
2x :30 (MH)
_____________________________
POWERBUILDING
Cycle 4/Week 3
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
3 sets of Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Range of Motion
Rolling Dumbbell Triceps Extension
8(L) 8(M) 8 (MH) 8(H)
4 rounds:
No rest between exercises.
12 Plate Raise
12 Triceps Pushdown
(alternate rounds with a partner)
“To enjoy freedom we have to control ourselves.”
~Virginia Woolf
