Upper Body
For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Chest Press
Supinated Pulldown
(alternate rounds with a partner)
For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
For load: (constant load)
8-1-7-2-6-3-5-4
No rest between exercises.
Weighted Dip
Pullover
(alternate rounds with a partner)
For load: (constant load)
10-9-8-7-6-5-4-3-2-1
No rest between exercises.
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
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Sleds
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
75% 1×3
80% 2×2
85% 3×1
Seated Row
10(L) 8(M) 10(H) 8(MH)
Weighted Chin-up
2(0) 2(L) 2(M) 2(MH) 2(H)
Back Extension
15-12-10
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Powerbuilding
Cycle 5/Week 2
Blokz Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 3×3
*based on Bench Press 1RM
Standing Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×5
Weighted Dip
5(0) 5(L) 5(M)
Alternating Side & Front Raise
3×8 (M) (each way)
Triceps Extension (you pick)
4×8 (M)
“Nearly all the best things that came to me in life have been unexpected, unplanned by me.”
~Carl Sandburg
