UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________
SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200yd Recovery Jog
(alternate shuttles with a partner)
___________________________
WEIGHTLIFTING
Rest
-or-
Power Snatch
70% 4×2
Push Press
70% 4×3
__________________________
POWERBUILDING
Cycle 1/Week 3
Close Grip Blokz Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
*based on bench press 1rm.
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
*increase weight of last set weekly.
3 rounds:
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with partner)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Rolling Dumbbell Triceps Extension
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
“Plan your work for today and every day, then work your plan.”
~Margaret Thatcher
