UPPER BODY
“Rest Pause Sets”
Machine Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Front Pulldown
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Machine Pullover
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Choose a weight that allows 15 reps, fresh.
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load across all sets)
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SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
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WEIGHTLIFTING
5 sets at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
At a moderate load:
Push Press 4×4
At a moderate load:
Seated Row 3×12
*follow each set with 15 band pull apart
At a moderate load:
Machine Shoulder Press 3×12
At a moderate load:
Triceps Extension 3×15
Nautilus AB
3×15 (M)
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POWERBUILDING
Cycle 2/Week 1
Dynamic Bench Press
55% 8×3
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*increase weight of last set weekly.
Upright Row
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
JM Press
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
Triceps Extension (you pick)
3×12 (M)
“Nobody cares how much you know, until they know how much you care.”
~Theodore Roosevelt
