UPPER BODY
4 rounds:
No rest between exercises.
8 Wide Grip Machine Shoudler Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
2 rounds:
Run the Rack
Lateral Raise
(alternate rounds with a partner)
2 rounds:
Run the Rack
Triceps Extension
(alternate rounds with a partner)
2 rounds:
Run the Rack
Biceps Curl
(alternate rounds with a partner)
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure. Immediately work back down.
3. Continue until failure.
4. Immediately work back down.
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
At a moderate load:
Pause Power Snatch (:02 BK) 2-2-2-2-2
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
3×12 (M)
100 Band Pull Apart
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POWERBUILDING
Cycle 1/Week 3
Increase weight from last week.
Chest Press
3×12 (M)
Dumbbell Fly
3×12 (M)
Dip (body weight)
4 sets for total reps
EZ Bar Incline front Raise (supine)
3×12 (M)
Dumbbell Triceps Extension (floor)
2x Run the Rack
Lateral Raise
2x Run the Rack
“To do a common thing uncommonly well brings success.”
~Henry J. Heinz
