UPPER BODY
3 rounds:
8-12 Supinated Pulldown
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
8-12 Chest Press
8-12 Seated Row
8-12 DB Shoulder Press
(alternate rounds with a partner)
3 rounds:
8-12 Pec Deck
8-12 Plate Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
2 rounds:
Biceps 21’s (bottom half, top half, full)
(alternate rounds with a partner)
2 rounds:
Triceps 21’s (french press, skull crusher, triceps press)
(alternate rounds with a partner)
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SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
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WEIGHTLIFTING
At a moderate load:
Pause Power Snatch (:04 BK) 3-3-3-3-3
At a moderate load:
Power Clean 3-3-3-3-3
Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
At a moderate load:
Bent Barbell Row 8-8-8-8
Tempo Nautilus Ab (:04 ecc) 3×10
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POWERBUILDING
Cycle 5/Week 5 Test
Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1
Max
Weighted Dip
Max Reps (90)
Max Reps (45)
Max Reps (0)
(rest as needed between sets)
“Begin at the beginning and go on till you come to the end; then stop.”
~Lewis Carroll
