Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Cable Face Pull
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Skull Crusher
8-12 Spider Curl
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
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Sleds
8 rounds for load: (constant load)
40yd Sled Push
(rest 1:00 between rounds)
4 rounds:
80yd Backwards Drag 90/45
(alternate rounds with a partner)
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Weightlifting
Power Snatch
80% 4×2
BTN Push Press
80% 3×3
Seated Row 12-10-8-6
10-12-14-16
Face Pull
Rear Delt Fly
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Strength & Hypertrophy
Cycle 2/Week 4 Deload
Close Grip Bench Press
35% 1×3
45% 1×3
50% 1×3
55% 1×3
60% 1×3
*based on Bench Press 1RM
Standing Shoulder Press
40% 1×5
50% 1×5
60% 1×5
Dip 4×8 (0)
Machine Shoulder Press 4×12 (M)
Rope Triceps Pushdown 4×12 (M)
“Prevention is better than cure.”
~Desiderius Erasmus
