UPPER BODY
AMRAP 8:00
8 Chest Press
8 Lat Pulldown
AMRAP 8:00
8 Shulder Press
8 Seated Row
AMRAP 8:00
8 Machine Dip
8 Pullover
AMRAP 8:00
8 Triceps Extension
8 Biceps Curl
2 rounds:
15 Pec Deck
15 Rear Delt Fly
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WEIGHTLIFTING
Pause Power Snatch (BK)
70% 2×3
75% 2×3
Strict Press
5(L) 5(M) 3(MH) 3(H)
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 1
Supinated Pulldown
8×8 (M)
Dip
8×8 (M)
EZ Bar Curl
8×8 (M)
Triceps Extension
8×8 (M)
2 rounds:
15 Triceps Kick Back (M)
15 Concentration Curl (M)
(alternate rounds with a partner)
“If it is, it is, If it’s not, it’s not.”
~Ziggy Marley
