UPPER BODY
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
10(L) 10(M) 10(MH) 10(H)
Skull Crusher
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
3×12 (M)
Dumbbell Overhead Triceps Extension
3×12 (M)
Finisher
2 rounds:
15 Rope Cable Curl
15 Rope Triceps Pushdown
30 Gripper
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WEIGHTLIFTING
Rest
-or-
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 4 (deload)
Reverse Grip Bench Press
3×8 (M)
Dumbbell Fly
3×8 (M)
Dip (body weight)
3×8 (0)
EZ Bar Front Raise
2×12 (M)
Overhead Triceps Extension
2×12 (M)
2 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
Triceps Pushdown
2×12 (M)
“Success isn’t permanent and failure isn’t fatal.”
~Mike Ditka
