UPPER BODY
“Drop Sets”
Chest Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Lat Pulldown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Shoulder Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Seated Row
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Machine Dip
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Biceps Curl
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Triceps Pushdown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
At a moderate load:
3-Position Power Snatch (AK, BK, Floating)
5(1+1+1)
Dumbbell Incline Press
6(L) 6(M) 6(MH) 6(H)
Machine Dip
6(L) 6(M) 6(MH) 6(H)
3 rounds:
15 Lateral Raise
15 Extension
Nautilus Ab
2×20
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POWEBUILDING
Cycle 3/Week 4 (deload)
Machine Shoulder Press
3×8 (M)
Chin-up
3×5 (0)
Dip
3×8 (0)
EZ Bar Curl
2×12 (M)
Rolling Dumbbell Triceps Extension
2×12 (M)
2 rounds:
15 Plate Raise
15 Triceps Pushdown
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.”
~Everett Dirksen
