Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)
For load:
Dumbbell Incline Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)
For load:
Chest Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)
15-12-10-8
Triceps Extension
Biceps Curl
(alternate sets with a partner)
________________________________
Sleds
3 rounds:
20yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
________________________________
Weightlifting
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
100% 3×3
Dynabody Super Squat 8-8-8-8
Hip Thrust 3×12
_______________________________
Strength & Hypertrophy
Deload Week
Reverse Grip Bench Press
35% 1X5
45% 1X5
50% 1X5
55% 1X5
*based on Bench Press 1RM
Hammer Strength Shoulder Press 3×12
Lateral Raise 3×12
Flex Seated Dip 3×12
Rope Triceps Pushdown 3×12
“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And If it’s your job to eat two frogs, it’s best to eat the biggest one first.”
~Mark Twain
